Family Outdoor Activities that Blast Calories

Toss a Frisbee with the family and burn 159 calories in an hourGather the family and get fit together. Enjoy beautiful weather by heading outside for some of these family-friendly activities that also burn calories for a great workout.

An afternoon at home

Hula hoop: Even if you have a hard time keeping the hoop around your hips, you can still burn calories trying. Set up a fun competition and time each family member to see who is the hula hoop champion. 60 minutes of hula hooping burns 405 calories.*

Hopscotch: Grab the sidewalk chalk and create your own hopscotch course on the driveway. It will keep the whole family entertained and active for the afternoon. 60 minutes of hopscotch burns 319 calories.

Planting and weeding the garden: Not only does growing a family garden keep you active, it is educational and supplies nutritious, fresh food. 60 minutes of planting and weeding the garden will burn 278 calories.

In the park

Trac ball and Frisbee: Whether it’s a game of disc golf, playing fetch with the dog, or playing catch with the family, the park is a great place to spread out and get moving. Outdoor game sets are inexpensive, and they can become a regular part of your active family time each week. 60 minutes of tossing around a Frisbee will burn 159 calories.

Rollerblading: Strap on a set of wheels, find a smooth path, and start rolling. Rollerblading or skating provides a great cardiovascular workout. 60 minutes of rollerblading blasts 877 calories!

Hiking: Pack some water and binoculars and head out on some easy trails with the family. The slight inclines and rougher terrain will burn more calories than pavement walking, and you’ll have the opportunity to see some wildlife. 60 minutes of hiking with up to a 9 pound pack burns 478 calories.

On an active vacation

Horseback riding: Saddle up and spend some time with animals while you explore nature. Even though you are being transported down the trail, horseback riding uses core and lower body muscles while burning calories. 60 minutes of riding will burn 239 calories.

Canoeing: Get out on the water and explore the lake in a canoe. Pick up the pace and have a family race to make it an even better workout. 60 minutes of moderate canoeing (4 to 5.9 mph) burns 478 calories.

Rock climbing: See nature from a new perspective and set out for a beginner rock climb that the whole family can handle. Once you reach the summit, take in the views and enjoy a healthy picnic lunch. 60 minutes of rock climbing at a low difficulty level will burn 393 calories.

*All calorie estimates are based on a 150-pound female.

Tips for Controlling Emotional Eating

Controlling emotional eating may be an important step in reaching your fitness goalsUsing food to celebrate good news or to comfort yourself when you feel down is not uncommon. The problem arises when these emotional triggers begin to drive cravings that lead to overeating. If you struggle to control emotional eating, try following these tips.

Identify it

The first step to controlling emotional eating is to recognize the triggers. When you feel cravings coming on, stop for a minute and assess your situation. What are you feeling? Happy, sad, or stressed? Did something occur before you got hungry, such as a stressful work meeting or an argument with a loved one?

Recognize true hunger

Once you recognize the cause of your food craving, assess your hunger level. How long has it been since you ate? Is your stomach grumbling? True hunger usually occurs about four hours after a healthy, balanced meal or snack. If you are truly hungry, eat something. Choose a meal or snack that is balanced in protein, healthy fat, and complex carbohydrates. If you simply cannot put off your craving for a sugar-filled treat, limit it to a few bites. The goal isn’t to deprive yourself. It’s to slow down and stay in control of your food choices, which can save you from downing a whole bag of chips or a box of cookies. Often just a taste will satisfy a craving and it will save you from overdoing it on calories.

Get distracted

If you identify that your hunger and cravings are directly connected to an emotional trigger, the best course of action is to distract yourself. Respond to the email in your inbox, run an errand, or take a 10-minute walk. If you can get your mind off of the situation that created the craving, even for a few minutes, you can often bypass the urge to overeat.

Find healthy substitutes to satisfy cravings

If you can’t seem to kick the cravings caused by emotional triggers, create a healthy list of substitutes that you can keep on hand. Do you crave salty foods when you are stressed? Try lightly salted, air-popped popcorn. Need a sweet treat when you feel like celebrating? Have one square of dark chocolate or make a natural frozen yogurt. Vegetables with hummus are great for crunchy food cravings, or try a slow cooked oatmeal for something rich and creamy.

Cardio or Strength Training First?

Deadlifts strengthen your hamstrings, glutes, back & coreYou want to make the most of every workout, so what should you do first — cardiovascular exercise or strength training? There are arguments and research to support both sides, leading most experts to determine that it depends both on your goals and your personal preference.

Cardiovascular Endurance

If your goal is to improve cardiovascular endurance, especially if you are training for a distance race, doing cardio exercise first may be the best choice. Starting your cardio with fresh muscles will help you push through the time or distance you need to accomplish. Glycogen stores (glucose stored in the muscles for energy) are important for longer cardio sessions. Strength training can deplete these stores making cardio more challenging.

Improving Strength

If improving strength is your top priority, it may be best to do strength training first. Gaining strength requires that the muscles are challenged close to exhaustion. Performing a lengthy cardio session before strength training may reduce your ability to push your muscles as hard as you would if they were well rested. A Finnish study found that when healthy men and women did cardio training first, it initially interfered with strength training performance. However, after 24 weeks of training, this interference was less notable and both groups had similar gains in muscle size and strength. So if you absolutely love doing cardio first, this likely won’t hinder your ability to gain strength over time.

Weight Loss

If weight loss is your goal, recommendations are mixed. Cardiovascular exercises use large muscle groups for longer periods, which results in greater calorie burn than most strength training sessions. By doing cardio first, you may have more energy to push harder and exercise longer leading to more calories burned for weight loss. Some experts argue that when you do strength training first, the body relies on fat for energy during the cardio session, making it a better method for weight loss. It comes down to picking the combination you like best and one that you will stick with long term.

Choosing What Is Best for You

There are pros and cons to each exercise order, but the benefit is that you have freedom to structure your workout based on your preferences without negatively influencing your long term results. Here are a few things to consider when deciding if you should step on the treadmill or pick up the dumbbell the next time you hit the gym:

  • Do what you like the least first. If you love your time on the elliptical, but feel less enthusiastic about lifting weights, it may be easy to find an excuse to leave the gym once your cardio is done. Lift weights first and you will have it out of the way so you can thoroughly enjoy your cardio session.
  • Save time by making cardio your warm-up. All workouts should start with a 5 to 10 minute warm-up to prepare the muscles for activity. If you start with strength training, it’s best to hop on the treadmill or the bike to get warmed up. If you do your cardio first, it can take the place of your warm-up and save you valuable minutes of exercise time.
  • Separate your workouts for safety. Regardless of whether you choose cardio or strength training first, your muscles will be fatigued when you move on to the next type of exercise. Fatigue can result in poor form that leads to injury. If your strength sessions are intense and your cardio sessions lengthy, consider doing these workouts on separate days.

9 Plant Nutrients that Improve Health

Plant-based foods are full of complex carbohydrates, vitamins, and minerals, but they also offer natural chemicals called phytonutrients that improve health. While these plant nutrients are not essential for normal body function, they are powerful in disease prevention – making plant foods an important part of a nutritious diet. Enjoying a variety of foods will help you maximize your intake of these phytonutrients.

Ellagic Acid

How it helps: A disease fighting phytonutrient. Research shows that ellagic acid may promote the death of cancer cells.

What to eat: Blueberries, cranberries, strawberries, raspberries, pomegranates, pecans, and walnuts

Gingerol

How it helps: These anti-inflammatory compounds may help reduce the pain and inflammation caused by osteoarthritis and rheumatoid arthritis.

What to eat: Ginger root

Glucosinolates

How they help: Glucosinolates breakdown into active compounds when vegetables are chopped or chewed. These compounds may fight cancer by preventing DNA damage from carcinogens or the creation of cancer cells.

What to eat: Arugula, bok choy, Brussels sprouts, broccoli, cabbage, cauliflower, kale, and radishes

Hesperidin

How it helps: This flavonoid has been found to reduce the inflammation associated with chronic disease reducing risks for cancer.

What to eat: Citrus fruits

Kaempferol

How it helps: This phytonutrient has been found to reduce the risk for chronic disease by inhibiting the growth of cancer cells.

What to eat: Broccoli, beans, endive, grapes, kale, leeks, strawberries, and tomatoes

Lycopene

How it helps: Some studies suggest that lycopene can reduce the risk of cancer by blocking the growth of cancer cells. It is also associated with a reduced risk for heart disease and age-related vision problems.

What to eat: Tomatoes, watermelon, pink grapefruit, guava, and papaya

Organosulfur Compounds

How they help: These compounds may protect against gastric and colorectal cancer. They may also reduce the the inflammation that is associated with cardiovascular disease.

What to eat: Chives, garlic, leeks, onions, and shallots

Quercetin

How it helps: Research shows that this flavonol may reduce the risk for asthma, cancer and heart disease.

What to eat: Apples, berries, grapes, and onions

Resveratrol

How it helps: This antioxidant has been linked to the prevention of blood vessel damage, reduced LDL (bad) cholesterol, and reduced risk for cancer.

What to eat: Blueberries, cranberries, red grapes, peanuts, and pistachios


Sources

Get The Most out of Your Tea Detox by Exercising

Weight loss and healthy living has always been a struggle for most people. Similarly, numerous products and weight supplements are present in the market currently with new ones appearing around every corner. Nevertheless, a tea detox has always been the star of the show, with most people seeking to lose weight taking up this path. Nonetheless, just like any other weight loss products and supplements, tea detox is useful when combined with the right forms of exercise. Yes, it is still beneficial when used on its own, but the best way to get the most out of it is through exercise. Read on to find out what it is and why you should add it to your workout program.

What is a tea detox? 

First things first, before we get on how to get the most out of your tea detox, it is essential that you know what it is. Even though its popularity continues to skyrocket every day, most people usually don’t have a clear understanding of what it is. If you are among them, then you are in luck because we got your back. Commonly referred to as a teatox, a tea detox is products which usually contain one or more types of herbs or organic products which when taken, boasts a variety of benefits to your body, the main one being helping in weight loss.

Tea detox and weight loss 

According to research, a tea detox helps in suppressing appetite thus reducing the person’s cravings for high-calorie foods. That means that they get to take in fewer calories than they did before the tea detox. They also help in boosting metabolism, and as a result, people get increased energy levels. That means that they will now have more energy, which they can direct to their work out routines. Therefore, the best way to get the most out of your tea detox is to combine it with the right exercises. Doing so guarantees you weight loss because now you are taking in less calories and gaining more energy.

How to get the most of your tea detox by exercising 

  • Focus on your core areas. Usually,tea detox has more impacton your gut areas, for instance, your stomach. In respect to that, try and do exercises which focus on these areas so that they can speed up the effects of your detox tea 
  • Take it slow in your routine. Just because you have higher energy levels and you want to lose the extra fat, doesn’t mean that you overwork yourself. Hence, to make the most of your tea detox through exercising is by choosing the right work out program for your body and going slow on it because doing so will give your body the time to reboot and adjust to the new routine
  • Stop when you feel the need to. Working out has different impacts on our bodies, and in some cases, you may feel excessively tired or even at times sickly. In such a case, do not force yourself to continue with the routine. You can take a two-day break on it while still taking your tea detox and then resume when you feel that you are in better shape to do so
  • Stay away from high impact exercises. They usually tend to be harsh on your body especially on the digestive areas particularly when you are on a tea detox. The key here is to stick to more comfortable workouts such as cycling or squats and not high impact exercises and lastly combine your workouts and detox tea with the right meals for better results.

Other benefits of tea detox 

Besides weight loss, tea detox prides itself on a diverse array of benefits as shown below. 

  • Cleansing benefitsForinstance, it helps remove toxins from your digestive system leading to a worry-free lifestyle as there is no more inflamed gut. It contains ingredients which help eliminate toxins from the body tissues and thus has a detoxification effect on your body. Thanks to that, it offers support to the liver which is the organ responsible for detoxification hence enabling a smooth functioning of your body operations including digestion 
  • Apart from the cleansing effect they also help in the alleviation of arthritic symptoms and helps promote better skin health by keeping the user dehydrated. Lastly, detox teas assist in restoring and maintaining the natural balance of the probiotic bacteria andyeastin our bodies 

4 Reasons You Need a Tea Detox in Your Life

A tea detox has some incredible health benefits. Considering the huge amounts of toxins we get exposed to on a daily basis, it is always wise to cleanse the body every now and then. The only thing you have to do is ensure that the tea detox is done safely, using the right products. This is because there are some forms of tea detox that have been found to do more harm than good.

A tea detox is classified among the healthy and safe types of cleansing. With this form of detox, all you need is to take a few cups of teas consisting of natural cleansers for a few days. For best results, however, you also need to be careful about what you eat and change your diet to incorporate foods that are healthy and easy on your digestive system. Below we look at 4 of the main benefits you can gain from a tea detox.

Increase your body metabolism

Metabolism is the energy you need to survive. If your metabolism stays within its normal levels, then your body will remain efficient. Your metabolism can, however, go below the normal range because of several reasons. Whatever the cause of a slow metabolism, there is no denying that a sluggish metabolism can prevent you from reaching your goals if you want to lose weight.

With a high metabolism, you will burn more calories even when your body is at rest. This means that little or no calories will get stored as fats. Maintaining a healthy body will be easy, not to mention the fact that your body will be in a position to make better use of the food you eat.

A slow metabolism can also leave you feeling tired. If the energy available is less than the energy your body needs to perform normal functions then you are going to have a hard time staying active throughout the day. If fatigue has become a constant problem, a tea detox can make all the difference and push up your metabolism. Without the toxins weighing your body down, you can be sure that your metabolism will go back to the normal levels.

Suppress appetite

A huge appetite is something many of us struggle with. However careful you are with your food choice, it is highly likely that you will exceed your daily calorie intake if you have a huge appetite. You, therefore, must curb your appetite if you want to lose some pounds and maintain a healthy weight. A tea detox comes with ingredients that are meant to suppress your appetite. This way you do not have to endure strong cravings and can stick to a low-calorie diet.

Numerous studies have shown that cravings come as a result of hormonal imbalances. Because of this, it is impossible to control cravings by willpower alone. Plain green tea comes with EGCG, a nutrient that increases the production of a hormone that creates a feeling of satiation. Incorporating this tea into your diet will mean that you will feel full in between meals and consume fewer calories at the end of the day. A tea detox using other types of teas can also help a great deal where suppressing your appetite is concerned.

Get Rid of Bloating

In most cases, bloating is brought about by a toxins overload. These toxins slow down digestion and food gets accumulated in the stomach. Over time, this can become a huge problem that can greatly affect your quality of life. Bloating will also give you that bulge around your stomach region which means that it will also affect how you look.

Bloating is characterized by a swollen belly mostly after eating. Bloating is quite uncomfortable and in extreme cases, it can lead to stomach pains. Once your body starts to get rid of the accumulated toxins when you try a tea detox, you will start to feel relieved and within no time, bloating will become a thing of the past.

Cleanse your system

The essence of detox is removing toxins from the body. Toxins can be anything from alcohol to medicine we take to manage general conditions. Once these substances accumulate the body, they make it hard for the body to perform normal functions. Toxins also result in lifestyle diseases.

A body that is free of toxins is more efficient as everything runs smoothly. That is why it’s always good to cleanse the body every now and then. Thanks to this cleansing, you will feel much better and more energized after a tea detox. You will also enjoy better immunity and overall body health.

A tea detox is more efficient in body cleansing when its incorporated into a healthy diet. Just resist the temptation to take extreme measures such as taking liquids only for a few days. There is no way your body will function normally on a fluid diet and taking such measures will only be detrimental to your health in the long run.

How TruVision Can Help the Copper and Zinc Paradox

The importance of the mineral in your body does not relate to the amount required. It is hard to get all the vital minerals needed for the body from foods we consume. Many farmers cut on cost when growing food which leads to the food being less effective in nourishing our health. Nutritionists recommend fruit to grains ratio of five. But, it is hard to get a balanced diet due to the way crops are grown. People try to save on cost which leads to the production of food crops which do not meet the required nutrition value. To help in combating the risk of developing poor health, TruVision made a supplement which can be
consumed to help the body regain the vital nutrients required for proper growth. 

Health benefits of Copper and Zinc 

Zinc and copper are the third most essential minerals in the body. They come after calcium and magnesium. The minerals have essential roles to play in the body. About two decades back, it was a common thing to hear about copper and zinc toxicity. Nowadays people are barely getting enough of the minerals. It can be blamed for taking prescription supplements which do not work. TruVision is made
in a different way to assure you great results.  

What is the importance of copper in the body? 

Many people believe copper is a mineral responsible for making things such as coins. But, when it comes to biology, the mineral is necessary for making functional circulatory system. It is used in different areas of the body such as strengthening the heart, formation of veins as well as making collagen. It is
an element responsible for gluing our body together. 

If there were no copper, it would be hard for the brain to pass messages to other organs in the body. Communication such as alerting the stomach to start digestion would be hard. It is also necessary for making enzymes which help in mitochondria to generate energy. 

How we find the mineral 

Copper is available in many foods. You can eat food such as lentils, chocolate, mushrooms, wheat among others to access enough copper for proper body functioning. A healthy adult needs about 0.9 grams of copper each day. If you eat more than 10 mg per day, it is not accepted. Most copper supplements on the market have about 2 milligrams of copper. 

Cow milk has low copper content when compared to the milk produced by humans. Infants who feed
on cow milk are at high risk of developing copper and zinc deficiency. They end up being malnutrition babies. They can suffer from anemia or low blood count. 

Are you getting enough nutrients? 

You may be getting copper deficit without knowing if you take too much vitamin c. If you have too much zinc, there are high chances you have low copper count. For instance, more than 40 mg of zinc in a day can expose you to low copper. Zinc is responsible for making male reproduction fluids. It is more of a genetic disorder rather than a diet disorder. It is associated with other diminished senses such as impaired hearing and smell. Zinc regulates the production of testosterone, but it also plays a role in the way enzymes in the body function. People who are at a deficit in zinc suffer from cornea obscurity and night blindness. 

Finding the Right Mix 

You need a healthy balance between copper and zinc. The two minerals are vital for you to achieve normal functioning of your body. There are also adverse side effects when the minerals are too little or too much. To avoid cases where different companies end up selling supplements which do not work, it is necessary to read the labels carefully before you decide to buy a given supplement. 

You can easily find the right amount of essential minerals such as zinc, magnesium, and copper among others if you rely on TruVision. The supplement contains different amounts of supplements. There are others which contain chlorogenic acid, copper, zinc among others. The supplement is referred to as TruFix and can help you fix different problems in your blood sugar levels. 

The other ingredients in TruVision are green tea and B6. It plays a great role in boosting the rate of metabolism. TruControl aids in the promotion of calcium retention, breaking down of fat, boosting metabolism and regulating blood glucose levels.

6 Tips for Reducing Lectin in Your Diet

Unlike humans and animals, plants can’t move or run to defend themselves. Plants can’t hide from insects, various animals, or humans that may want to eat them. Because of this, plants have evolved to develop protective mechanisms against herbivores. Because plants can’t hide or move, they use chemistry to defend themselves against animals and human beings who may want to eat them. Hence, they have devised an excellent mechanism to prevent their predators from eating them. They produce a protein known as lectin, which is a chemical that works to protect the plants from animals or humans. This protein is mostly found in the foods we eat nowadays.  

While lectin is a huge help to plants, it’s not so much for us. In fact, lectin can cause health-related problems such as diarrhea, vomiting, and nausea.  

How lectins cause harm to your body  

When these tiny chemicals get into your body, they immediately go after helpful sugar molecules that are located in your gut. After that, they hold on to your body cells and then interrupt the way these cells communicate with your immune system. They then make tiny holes between these cells that line your intestines. This causes health problems like food poisoning symptoms and leaky gut syndrome.  

lectin

Lectins cause other health conditions like:  

  • Sudden weight gain
  • Inflammation
  • Leaky gut syndrome

Plants have evolved over a long period of time to perfect this defense system. If eating them makes you feel sick, you will not eat them because you will not want to get sick again.  

 

Benefits of plants to humans  

However, some plants are beneficial to human brings although others contain these harmful chemicals. Plants produce a chemical known as polyphenols. This chemical is very beneficial to your body. Hence, there are plants you should eat, and there are others you should completely avoid. But how will you know which plant food to avoid and which ones to eat?  While we have quick tips for you, check out this guide for more details on Lectin Shield and lectins.

Below are 6 tips to help you avoid lectin-rich foods 

 1. Avoiding grains

Believe it or not, your diet should not contain grains because the human body is not meant to consume grains. Long ago, i.e., during the Stone Age period, there were no means of processing grains. This made people not to search for grains during their hunting and gathering. Avoid grains because they contain harmful chemicals. In case you are unable to fully eliminate grains in your diet, use white flour in place of wheat flour.

2. Get rid of beans and Legumes

Beans contain high levels of toxins as compared to other grains. Also avoid lentils, peas and any other similar legumes. Nonetheless, if you still insist on consuming them, you should use a pressure cooker to cook them as it reduces their toxicity levels.  

3. Avoid some fruits

Fruits like Pumpkin, Squash, and Zucchini contain seed and peels that harbor these toxins. You should get rid of these seeds and peels before consuming these fruits.  

4. Nightshades

Nightshades like eggplants, potatoes, and tomatoes also contain toxins in their seeds and peels. Cook them using a pressure or deseed and peel them to avoid the toxins. You can also ferment them.  

5. Avoid corn-fed free-range chicken

Steer clear of any corn-fed free-range flock because free-range animals are fed on corns; which contain these tiny chemicals that can be passed on to you when you consume corn-fed meat. Remember free-range is not similar to pasture-raised.  

6. Avoid regular milk

lectin

Several years back, there was a genetic mutation that caused the formation of a lectin-like-protein in some cows in Northern Europe. This genetically muted toxic protein called Casein A1 can cause great damages to your pancreas and immune system. Therefore, avoid cheese and milk from such cows and instead use Casein A2 milk or go for buffalo or goat milk.  

We know that it’s not always easy to cut back on these foods, and lectin IS in everything! So, we recommend on top of cutting back on lectin rich foods, that you also try a supplement. It helps keep lectins from having such negative effects on the body.For more information on Lectin Shield, check out this podcast. You’ll get a lot of information, and can read reviews on Lectin Shield here.

Always remember to:  

  • Use a pressure cooker

Cooking beans, tomatoes, potatoes, and other legumes greatly help in reducing plant toxins. Pressure cooking will help you although it won’t eliminate all the toxins.  

  • Peel and deseed vegetables and fruits

Peeling and deseeding your fruits and vegetables will help you eliminate toxins from your food.  

  • Go for white rice instead of brown rice

Go for white rice instead of brown rice to avoid dangerous toxins.  

Conclusion  

It’s possible for you to enjoy your favorite foods still. However, aim to reduce high levels of lectin foods or reduce them from your food. Therefore, choose the foods you consume wisely and always remember to deseed, peel, white instead of brown and pressure-cook.