How to Use Protein Powder for Weight Loss

You probably know already its value in muscle building, now it’s time to learn how to use protein powder for weight loss.

Protein powders are one of the most commonly used supplements by bodybuilders and athletes. Besides being quickly and easily absorbable by the body, it is a very convenient and effective solution to any active person’s protein deficiency, whether he or she is aiming at bulking up or toning down his or her shredded physique.

While there are possibly twice as much written or oral discussions that highlight protein’s principal function in muscle building, its likewise indispensable role in weight loss cannot be downplayed. The truth is protein can influence the formation of new muscle strands and depletion of fat cells’ structures more than any other macronutrients.

In this article, we will try to put more emphasis on the effects of protein supplementation in the area of weight loss. But before we go on the how, let us answer first the what, when, why and where of our topic.

Protein Powder man with arms crossed

What are the protein powders available in the market?

There are actually 2 major categories of protein powders that you can buy: milk-based and plant-based.

  • The milk-based kinds are whey and casein.

The two are the main proteins found in milk, which is separately derived during the production of cheese. Both contained all the 9 essential amino acids needed for building and maintaining muscle mass and can be processed into protein powders. Whey is the liquid material left when the cows’ milk used in the process has coagulated (about 20% of the milk). Casein, on the other hand, which is the remaining 80%, makes up most of the cheese. On a side note, human milk is 60% whey and 40% casein.

Whey is the most popular protein powder among bodybuilders and athletes. Since it is quickly and easily absorbed by our system, it can be taken before, during and after a workout. There are 3 types of whey available in the market: Whey Concentrate (the most recommendable); Whey Isolate; and Whey Hydrolysate.

A 9-month study conducted by the University of Connecticut Human Performance Laboratory wherein the number of test subjects are divided into three groups. One group was given whey protein supplements, one group with soy protein, and the last one with carbohydrates. The result published in the Journal of the American College of Nutrition stated that the whey group showed to have gained more muscles and lose more body fats than the other two groups.

  • The most common plant-based kinds are soy, pea, hemp, and rice.

If you have lactose intolerance or simply preferred plant-based supplements, there are still several options available for you. While all mentioned above are excellent sources of extra protein, only Soy also contains all the 9 essential amino acids found in whey and casein. Hemp, on the other hand, is also a good source of both Omega-3 and Omega-6 fatty acids.

When should you start taking protein powder supplements?

If you are getting enough protein from your regular diet of healthy foods such as lean cattle and poultry meat, fatty fish, eggs, and other excellent sources of the said macronutrient, then you probably don’t need the supplements. However, if you will engage in high-intensity workouts to optimize muscle gain and fat-loss, then your body can definitely use additional protein-building amino acids. Whey has a high leucine content, which is known for its anabolic property.

Good quality and untainted protein powders are safe and effective and can be taken by any teenage or adult person within the recommended daily amount for a particular age and bodyweight. Even pregnant women can drink protein shakes.

Protein Powder man drinking protein shake

Via: musclemonsters

Why should you consider taking protein powder when trying to lose weight?

One of the first things anybody does when trying to shed unwanted pounds and unsightly flabs is by dieting. While creating a caloric deficit by cutting back on some of the fattening foods you love will definitely help in dropping excess weight and enabling you to fit in your old favorite jeans again, keeping it that way for a long time is another story.

One problem with just dieting instead of having a comprehensive fitness program in place is that you will not only have a sudden drop of energy, your body may also utilize some of the proteins in your muscles for energy, resulting in loss of mass and strength. This is what would happen if your body starts sensing that it is not getting the same nourishment as before. Even your metabolism will slow down to compensate for the loss of energy source.

Supplementing with low-carb and sugar-free protein powders will not only help avert said problems but will also aid in alleviating hunger fangs and giving you the energy needed for doing muscle building and fat-burning workouts.

Where can you purchase protein powders?

Other than from reputable online retailers, there are several health stores and even supermarkets that sell a gamut of products from highly respected sports nutrition companies. It is best to do some prior research and taking the time to read the labels before making a decision. Try to shun products that contain refined sugars such as fructose, sucrose, etc.

How to use protein powder in weight loss?

Protein powder is, of course, best consumed as a shake that you can use as rehydrating during and after weight training or other athletic activities such as a morning run, a dance class or a pick-up basketball game. Just dilute 20-25 grams of powder in a tall glass or a gym bottle of cold water, shake well, and it’s ready to drink.

I am not gonna lie to you, whey in its purest form does not really taste good. Remember, it’s a by-product of curdled milk. In powder form though, you can buy flavored variants such as chocolate, vanilla or strawberry. It will be better though if you can find a product with no refined sugar or artificial sweetener in the composition. However, there are various healthy ways to make protein powders more enjoyable or at least downright palatable. You can include it in fresh fruit shakes or smoothies by simply running it in the blender with ice cubes, bananas, berries, carrots, pineapples, and other delicious and fiber and antioxidant-rich fruits, veggies, and nuts. The possibilities are actually limitless if you are creative enough in mixing flavors. But stick to fresh and organic ingredients for your health’s sake.  

Thanks for reading and we hope you find this piece helpful and informative.

Short description: [This article provides some practical and useful information about protein powders and how they can be used in achieving healthy weight loss. It presents some very simple answers to the what, when, why, where, and how aspects of taking said sports and nutritional supplement.]

Chester Peterson guest author biographyChester Peterson is the founder of HeroMuscles.Com, the father of two children. I workout every day and I really want to share with you my knowledge and experience about my passion on this blog. It would be great if you dropped by, read what I wrote and left some comments. Connect with him at Twitter

7 Ways for Busy Students to Follow Healthy Nutrition

Having a healthy diet is probably the most important aspect of our lives. Our daily life stops completely when our health is on the edge. Therefore, we should try and prevent these health “disasters”.

Did you know that our nutrition has been linked with our emotional, physical and cognitive health? This means that our nutrition is responsible for our overall health. Every disease comes from poor nutrition, so we must definitely pay attention to what we put into our mouths.

As a student, you should understand that taking care of your nutrition and transforming it into a habit could really make a major difference in your life as well as in your education.

The average student is always under a lot of stress and pressed for time, so he is only eating fast food. Living this kind of lifestyle won’t let you build good and healthy habits because you’re always on the run. Even so, you should at least try to form a healthy eating habit.

You definitely won't regret it. Your stress levels will decrease and your overall class performance will increase substantially. And let’s not forget about your look which will change for the better. Nevertheless, the only intelligent thing left to do is to start eating healthy. How do you do that? Well, by following these 7 practical tips, you will notice and feel the difference from day one.

  1. Eat a BIG Breakfast

Starting your day with a satisfying breakfast will put you in a good mood and boost your scholastic achievements. When you don’t have enough time to prepare it, try not to skip it for good. Just grab some fruits and eat them on your way. If you skip breakfast your energy and motivation will decrease throughout the day.

  1. Keep Healthy Snacks on Hand

This is the only way in which you won’t have an excuse to eat from that delicious vending machine. If you are getting hungry, you will have some healthy snacks waiting for you in your backpack. Anything from fresh and dried fruits to unbuttered popcorn can be a healthy snack.

  1. If You Want to Lose Weight, Do it Gradually

Starving yourself or using wonder diets will do you more harm than good. All those theories that tell you to eat different combinations of food in order to lose weight are just marketing techniques.  Therefore, if you really want to lose weight, just keep a balance diet and exercise.

  1. Don’t Rely On Coffee!

Drinking a lot of coffee will only overload your liver and dehydrate you while increasing your risk of blood sugar irregularities. If you overload your liver, your chances of developing a disease or ofgaining weight will escalate quickly. Eliminating coffee from your diet will be a wise choice. You can replace it with green or black tea.

  1. Limit Your Alcohol Intake

As you already know, alcohol dehydrates you and increases your appetite. I know that asking a student to slow down on alcohol won’t really make a big difference.

For example, John Smith, a student that works as a writer at AustralianWritings, can tell us that only by regulating his daily alcohol intake he managed to lose 10 pounds and became more proactive in his daily challenges. Healthier alternatives can be red wine and light beer. Would you give it a try?

7 Ways for Busy Students to Follow Healthy Nutrition food on white space

  1. Avoid White Processed Foods

Instead of eating foods made out of white flour in which nutrients are significantly reduced, you can replace them by eating brown rice, quinoa and whole grain bread. Try lowering your overall processed food intake as much as possible. Eating raw food is one of the best ways to preserve your health.

  1. Avoid Eating Late

In order to avoid gaining unnecessary weight, you should stop eating after 8 pm. Why? During the night, your metabolism is slowing down because your body is preparing for sleep. Therefore, if you have lunch at 10 pm, your organism will most probably stick it to your bones. You will wake up with two more pounds on your belly. Just kidding, but still, watch carefully what and when you are eating!

Conclusion

As a student, it can be pretty difficult to keep a healthy lifestyle, and much harder to create healthy eating habits. If you really want to motivate yourself to implement these habits, you should keep reminding yourself that nutrition is your golden ticket to an active and healthy life. Your future self will appreciate it if you start eating healthy from this day forward.

Jessica Freeman guest post author bioJessica Freeman is a blogger and freelance writer from Sydney, Australia. She enjoys covering various topics, from education and technology to motivation and productivity. She also has her own blog where she presents top writing tips. Follow Jessica on Google+ and Twitter.

5 Reasons You Should Try Run Commuting

Waking up each morning and getting ready for work can be a challenge for many people. So, the thought of ditching your car keys, lacing up your running shoes, and running to work each morning can seem ludicrous.

But it’s not. As someone who has been regularly run commuting for nearly a year, I can say that I feel healthier, happier, and more energized than I have ever before in my life. In addition to letting you get a breath of fresh air, run commuting has a number of benefits. If you need further convincing, here are some key reasons you should consider picking up this incredibly beneficial practice. Run commuting to work each morning:

1.  … Provides the Benefits of Daily Exercise

Let’s start with the obvious: Run commuting gives you all the health benefits of daily exercise. This includes helping you control weight, as well as improving your cardiovascular health, which can prevent serious problems such as stroke, heart attack, diabetes, and arthritis. It can really counteract the negative effects of a typical desk job. For those looking to take their fitness and overall health to the next level, run commuting can be a great way to do so.

Furthermore, exercising before work is known to improve your ability to go to sleep at night, boost your energy levels, and improve your mood, which will doubtlessly make you a more productive and successful employee when you get to the office.

2.  … Is a More Efficient Use of Your Time

If you spend just thirty minutes at the gym each morning, and travelling to and from the gym costs only another five minutes, you will regularly spend about 40 minutes each morning on this routine. Most runners can easily travel approximately 8 to 10 miles in that time. If you are already getting daily exercise at the gym each morning, reconsider your exercise routine; that time might be better spent heading to work.

Exercising outside is also more efficient than running on a treadmill. When travelling at the same pace, you burn more calories when running outside, due to wind resistance and terrain changes. You can expect to burn between 5 to 10 percent more calories by running outside versus spending the same amount of time on a treadmill.

3.  … Reduces the Cost of Transportation

If the physical benefits of run commuting haven’t already convinced you to change your morning routine, consider this: Driving to and from work takes up around 6 to 9 percent of your total income. That percentage only rises if you keep in mind the many, many ways you can botch the process of financing a car. This hassle can be avoided entirely by changing your morning routine.

If your workplace is within a reasonable running distance from your home, you reduce this cost to practically nothing. Some minor investments include running shoes, athletic clothes, a backpack (for work clothes and shoes), and supplements. It’s easy to see that, in the long haul, run commuting is the wiser financial choice.

4.  … Strengthens Relationships

According to Psychology Today, couples who exercise together tend to “feel more satisfied with their relationships and more in love with their partner.” Sharing fitness goals, such as preparing for a marathon or losing weight, will strengthen your bond. Another factor that improves relationships is the fact that humans have big, dumb brains; we have the tendency to confuse the symptoms of exercising (shortness of breath, increased pulse, sweat) with those of romantic attraction. This can make you appear to be more attractive to your romantic partner.

On the other hand, if your workplace is too far away to reasonably run commute, you may want to consider switching jobs or moving to protect your relationship. A long commute not only prevents you from enjoying the many benefits of this form of regular exercise, it can also negatively impact your relationship. In fact, a long commute to work (45+ minutes) for either partner increases the chances that a marriage will end in divorce.

5.  … Reduces Your Impact on the Environment

One type of footprint that no one is interested in leaving behind is a high carbon footprint. Regularly driving 10 miles in a midsize car to and from the office each work day results in the release of 5.2 tons of carbon dioxide emissions each year. This accounts for about 25 percent of your total annual carbon footprint.

As “ecopreneurs” and businesses seek sustainable business practices, we as individuals must also find ways to reduce our impact on the environment. Run commuting can help you do your part. Not only does it keep you fit, it can help the planet as well.

These are a few of the many ways that run commuting can benefit your life. It is an efficient way to get the regular exercise you need, it reduces the financial and environmental cost of transportation, and it can even improve your relationships. So what are you waiting for?

Are you convinced to give run commuting a shot? Leave your thoughts in the comments section below!

7 College Health Tips They Won’t Teach You at Orientation

First of all, congratulations on joining college! This will be a particularly defining period of your life. A first time away from home for many. It's a rather rollercoaster moment, from all the highs and lows. However, thanks to orientation weeks usually within the first month of joining college which helps reduce the burdens one has to face. A majority of individuals have a habit of skipping such moments and it's wrong. What most don't see is that orientation gives you tips on surviving in that particular environment. It doesn't harm to participate, it's all for your benefit.

Orientation will cover the basics, but then it won't be enough to cover every single detail. Some of these things you'll have to figure out on your own. There are a couple of things it's best you know. We have identified them and will share with you to save your health, protecting you from exposing yourself to the unknown. Check them out, they just may be what prevents you from catching that rush or flu or any other diseases.

  1. Cups and Partying

The freedom that comes with getting to college means that you'll get to partying often. However, a lot of us are not careful when it comes to hygiene. A good example is drinking from other people's cups in parties. It's rather gross and we believe not safe for you. Yes, you’re partying with people you know but, you may not be aware of what sicknesses they may be having. Plus, it’s a bit of an effective way to spread diseases.

It’s advisable to be cautious at parties, get a clean cup, and drink from that alone. Don't share. Another problem you can evade is the risk of getting drugged. Getting your own cup and pouring your own drink means you leave no chance of someone putting weird stuff into your drink.

  1. Manage Your Time Well

Yes, it's pertinent that you hone your time management skills. It may appear as though you have the luxury of time but the reality is you don't. Trust us when we tell you this, time in campus flies, one moment you’re a freshman and the next you are graduating. Therefore, be a master of your time, create a space for each and every activity that you enjoy doing.

The sad reality however is, most people take this for granted and they end up missing out on a lot. They get overwhelmed with school work which means no time for sports or engaging in other fun activities such parties and joining clubs. Once you create a schedule with the time allocated for all the important things including time to eat or rest or party time for your studies, focus on things such as improving on a certain skill, maybe your writing by, say, reading on essay writing tips from various resources. You also need time to generate some income to cater for some of your expenses and this way, you'll get to do so with much ease.

  1. Do Your Laundry

It's uncommon to have someone talk to you about doing your laundry during orientation. Mainly because it’s expected that growing up through kindergarten and finally high school somebody made it clear to you that doing laundry is a necessity. It's so humiliating to not have friends because you are ever smelling thanks to dirty laundry.

We all have a tendency of getting overwhelmed with other stuff that we ignore this rather important chore. Try to find a time when doing it won't be a hustle. Say, in the evening or afternoon or some morning hour when a lot of the other people are in class. At least doing laundry once a week is a good deal. Another advantage to doing laundry is that it actually helps with reducing clutter. Plus, you'll make mom proud, now that you know how to do your laundry.

Importantly, remember to wash your sheets and towel while doing laundry. Don't let them get filthy.

  1. Sanitize Your Stuff As Often As Possible

Sanitizing wipes and hand wash are a must have in college. A lot of things in college are communal from bathrooms to the gym to eating and study spaces. It's, therefore, necessary to be sanitizing surfaces. Take an example of gym equipment. You share this equipment with a lot of other people. Always be sanitizing before and after using them with wipes.

Your hands are excellent germ carriers, always placing them on dirty surfaces. Therefore, be regularly cleaning them and especially before eating. Another important thing is your laptop. We use it often and it tends to get dirty. You'll need to be wiping it regularly.

  1. Your Health is a Priority

For you to be able to perform effectively, you have to take good care of your health. Basically, taking the necessary steps that include eating balanced and regular meals, not going to class or partying while sick and so on.

Good health shouldn't be taken for granted and it doesn't come cheap. You need to care for yourself by avoiding circumstances that put you in harms away. A good example is when we’re under medication and we skip doses or take alcohol. This is harmful, especially when taking antibiotics and skip doses - it increases the chances of antibiotics resistance. Another challenge is attending classes when unwell, this risk spreading disease if it’s contagious. Also, some medicines don't work well when taken with alcohol. We ought to avoid such scenarios!

  1. Avoid Sharing Personal Stuff

It saves to be stingy at times especially when it comes to personal property such as toiletries and makeup. Soaps, toothbrushes, body oils and so on should not be used by many people.  These are a one-person kind of materials. Sharing them could lead to skin diseases and other eye infections.

  1. Clean Your Living Space Regularly

A lot of people tend to ignore cleaning their living space. It's important to allocate some time to at least be cleaning your dormitory room or hostel. When your living conditions are clean, you get to have peace and a great thinking space.

Conclusion

College is an exciting chapter of your life and it’s vital that you maximize on this time as much as possible. One way we suggest you do so is by taking excellent care of your health. Yes, at orientation you will be told a couple of stuff but some things aren’t told. These 7 college health tips we’ve identified will help you live healthily and protect yourself from harm. After all, prevention is better than cure!

Author Bio:

Lori Wade is a freelance content writer who is interested in a wide range of spheres from education and online marketing to entrepreneurship. She is also an aspiring tutor striving to bring education to another level like we all do. If you are interested in writing, you can find her on Twitter or Google+ or find her on other social media. Read and take over Lori’s useful insights!

Can An Elliptical Trainer Really Give You a Great Cardio Workout?

The elliptical training machine is oftentimes greatly overlooked by people who visit the gym. It’s perceived to offer very little cardio training and is seen more as leisurely exercise equipment. In fact, many individuals who go to their local gym and want to engage in vigorous exercise tend to use the exercise bike or the treadmill. However, there is mounting evidence that the elliptical can be just as intense as the exercise bike or the treadmill, if not more so.

What most people don’t know is that with the right form and the right mindset the elliptical machine can be a very intensive workout if used properly. Here are a few things that can truly turn the elliptical into an intensive, heart racing, and rewarding workout.

  1. Set a goal while using the elliptical

It may sound very simple, but it really is that simple. Like everything in life if you set out to accomplish a goal you will make achieving that goal that much easier. When you enter the gym think about how much effort you will put into your workout. Imagine it like a rating system. With 1 being just a simple workout and 5 being an extreme workout. As you step on the elliptical you will exert yourself with maximum effort. If you get on the elliptical with the mindset of exerting yourself you are half way there.

  1. Use the elliptical properly

For many individuals who use the machine, they simply think that by hopping on the machine they are burning calories and getting a good workout. However, if you’re using incorrect form, such as slouching or not using the handrails properly they will not reap the benefits of the machine. Improper form is one of the main ways that people misuse this machine. By placing your weight on the handrail you trick the machine into thinking you are burning more calories when in reality you aren't burning nearly as much as the machine is showing you are.

  1. Stay Focused on your training

It is by no means uncommon for gyms to have big televisions. For many individuals when they go to the gym this becomes a huge distraction for them (I know this from personal experiences). This can be the case with the elliptical in your home gym as well. Instead of using the machine properly they will start to shift their focus to whatever may be on the television. It is important that when you exercise that you focus 100% on the training at hand.

  1. Switch up the routine

The body is an incredible machine in and of itself. If you continue to do the same routine over and over again the body will start to remember that routine and then stop growing stronger as a result. That is why it is important to switch up your routine every time you engage in any form of exercise.

Here are a few routines you can add to your exercise regimen:

  • Interval training - This is perhaps one of the best forms of cardio as you will really exert the amount of energy you are using. In interval training you can, for example, exert yourself on the elliptical for 30 seconds, then rest for 30 seconds, then exert yourself again for 30 seconds, then rest for 30 seconds. Now in resting, it’s not stopping but slowing down.
  • Start at a certain pace and as the minutes go by increase the pace - Let’s say for example you start at a moderate pace for the first two minutes to get the body going and the mind ready. After the two minutes, you then increase the pace until it becomes very difficult to use the elliptical. Doing this will make the workout routine much more challenging but as the saying goes, “no pain, no gain”.

These are just some examples...there are many more. However, the purpose of this was to show you that there are different routines that will better improve your workout experience. It is important that when using this machine that you have a clear goal and target. In the end, your body will be tired but the lasting effects will be worth it.

7 Ways You Can Grow Your Creativity In Assignment

Each of us has moments of inspiration when work moves with demonic speed, and it seems to you: it's about to come up with a completely unique idea. There are other days when you only need a rhyme like "spring and wing", and creative ideas seem to have announced a life boycott. Don’t be afraid: we’ll try to show you some ways of fighting with a luck of creativity in your work and life.

Here is the list of advice, which could be your key in assignment help Assignmenthelpers.com.au. You can try one of these methods to grow your creativity in the assignment or even successfully compile them.

  1. Try to think divergently

Even if you have some wild idea, don’t be afraid to share it with anybody else. Do not let any doubts stop you! One of the great ways to start to think in a wild way is to create mind maps! Mind maps are the reflection of an effective way of thinking, remembering, solving creative tasks, as well as the opportunity to present and clearly express their internal processes of dealing with information, to make changes and improve them. While lists help you capture the thoughts you already have, mind maps help to generate wildly new ones.

  1. Change your routine

The idea is to get away from your conventional stuff and get new ideas by a change of environment.

There are a million ways of not letting yourself settle into a certain kind of rut. But there is only one rule – try to do things in a different way than you used before. That’s all you have to do. As an example of changing routine, we want to recommend you a method that Austrian designer Stefan Sagmeister is using. Every 7 years, he takes an annual break and goes somewhere far away - in Sri Lanka or Bali, to break out of the usual workplace, completely change the environment and let creative ideas come true.

Of course, you do not necessarily have to buy a ticket to Asia and move there for a year. Start with a walk, a trip to another city - anything to avoid seeing in front of your eyes such a familiar table and laptop screen.

  1. Cultivate positive emotions!

It is not a secret that positive emotions facilitate the implementation of cognitive tasks. Experiencing positive emotions, one better captures the relationship between objects, produce better categorization of objects. Positive emotions increase the productivity of cognitive processes, such as thinking, memorizing, categorization, promote a creative approach to solving various problems. People who are positive, they are much more open-minded, while negative emotions are narrowing your focus. In order to increase your creative potential - cultivate positive emotions and reduce negative ones. Being happy may be the key to unlocking your creative potential.

  1. Practice mindfulness.

If you need to do an assignment that you have no interest in, it’s very difficult to do it in a new way and to find creativity. To be more concentrated on your assignment, try practicing mindfulness. What we can advise you - try to focus on one thing at the moment, to ground yourself. This method calls dialectical behavioral therapy.

It’s very easy to find this thing for focusing - it can be your breathing (fast, slow, shallow or deep) or maybe something you are eating (pay attention on its shape or taste). Once you have concentrated, you will find it easier to create a new way of dealing with a task.

  1. Try to put deadlines.

Setting self-determined deadlines to create yours one is not only very important for your successful finishing of work but also helps to be more creative.  Just give yourself a set amount of time to finish a task, and reward yourself for meeting the deadline and don’t forget to have some punishment for making it longer, that you were planning. Make sure your timeline is realistic and there is nothing that could take your time and will interrupt you while working.

  1. Take time to stay alone with you

Nowadays it’s very hard to stay alone. Even when we stay at home to relax from work and from friends, different devices always are with us. It will be enough a cup of coffee in loneliness or a toddler walk in the park. The results of such a "tete-a-tete with you" can be pleasantly surprised.

  1. Maximize the experience that gives you the “flow”

Flow is a feeling you experience when you do what you really love. This is the same feeling that the programmer experiences, sitting 15 hours at the computer and creating code. He enjoys every second. Writers experience this feeling when they lock themselves in their room and create novels. Musicians - when they play, doctors - when they treat. Each of us experienced this feeling. When you are really involved in this completely engaging process of creating something new there no other problems, you don't feel even that you are hungry or tired. So find your flow and let it be your main creativity in the assignment!

You can try to use these methods to stimulate and enhance your creativity. But don’t stop being creative only in assignment, try to build the world people want to belong to!

Counteract the Negative Health Effects of a Desk Job

Sitting at a desk all day might not seem like it’s hard on your body, but we are discovering that being glued to your chair too many hours each day does do some damage. Doctors call it sitting disease: a condition that arises when we’re sedentary. This condition increases our chances of heart disease, colon cancer, bad posture, weak muscles, and poor circulation.

Being sedentary doesn’t have anything to do with how much you exercise. Instead, it’s a measure of the proportion of time that you’re active each day. That means even if you hit the gym as often as you should, you’re still considered sedentary if your job requires you to sit most of the day. Try some of these tips to combat sitting disease:

Start at Home

You can take steps to alleviate some of the negative effects of your desk job outside of office hours — literally.

Start off with a good exercise routine. A “good” routine is one that you can stick to and that you enjoy. The American Heart Association recommends 150 minutes of moderate physical activity per week, or about 30 minutes of exercise five times a week. Incorporating yoga or pilates can help improve your posture, one area where health suffers from sitting too long. The most important part of your routine is being sure that it’s efficient, so try to make the most of your time.

If you can bike or walk to work, start leaving your house a little earlier and add some activity to your day. If you’re in the office for eight hours every weekday, time can get scarce for dedicated workout time. Your commute is an opportunity to easily work it in, so hop on your bike instead of behind the wheel.

Lunch Breaks

Reconsider your loyalty if you’re a regular at whichever fast food place is closest to work. Fast food is usually high-calorie, and restaurants often opt out of sharing the ingredient lists of their dishes. When you pack your own lunch, you know exactly what is going in your body, which makes it easier to be sure that it’s healthy. It’s also easier on your wallet to bring your own food.

If you have time on your lunch break, aim for a midday gym session. Squeezing in your gym time during your break gives you a boost, so you finish your workday right. If you don’t have time, go for a walk instead. Any activity is better than none.

In the Office

As more research on how sedentary jobs affect our minds and bodies comes to light, businesses are looking for better ways to keep workers happier and more fit, from shorter work days, to standing desks, to office pets. It’s not always possible to walk away from your desk job, but you can walk around your office.

It’s recommended that for every 30 minutes you’re sitting, you walk for 5 minutes. Walking can make you more productive by giving you a chance to think about something other than your work for a few minutes, meaning you will come back to your tasks with fresh eyes.

Try pacing while you talk on the phone for an easy way to get some extra steps in. On your next break, take a walk instead of sitting in the break room. Instead of emailing your co-worker next time you have a question, get up and walk to their desk. If you feel brave, you can also try working out at your desk.

Stand at your desk if you have the option. As we learn more about the dangers of sitting, many offices have begun providing standing desks for employees, but even if you don’t have a special desk, your office may be flexible about standing at your workstation.

Standing burns about 50 more calories every hour than sitting, which adds up to the equivalent of running 10 marathons every year for the average person, or 8 pounds of fat burned. Standing for long periods doesn’t cause the symptoms of sitting disease, so while standing still for 8 hours isn’t preferred to being active, it is much better than sitting for that long. It can also make you feel more alert and productive.

If you must sit for hours, do what you can to break up long periods of rest with some activity. Studies have shown that even as little as 2 minutes of standing can reduce some of the effects of sitting for too long. Even if your time in the office doesn’t change, there are plenty of things you can do to reclassify yourself from sedentary to active. It isn’t hard to change your habits for the better. In addition, you can also find things such as a static hair brush by visiting the site http://www.forbabs.com/ and by doing your research. Make sure to read the research and choose the brush that is best suited for your daily needs.

Supplements: Can They Replace Real Food?

As marvellous as they are, our bodies essentially require several vitamins and minerals for proper development and good health. And if you—like the rest of us—live a hectic, jam-packed life with not a lot of time on your hands, you might find it difficult to squeeze in your daily vitamin intake just through nutrition alone.

According to research conducted by the National Health and Nutrition Examination Survey (NHANES) from 2007 to 2010, there is a significant nutrient gap in the United States population with 61% of Americans not meeting their daily vitamin C intake, 56% for calcium, 48% for magnesium, 57% for vitamin A, 12% for vitamin E, and 6% for vitamin D. In the long run, vitamin deficiencies can culminate into other, more serious issues such as bone disorders, cardiovascular diseases, and skin problems.

One, promptly turns to supplements, but, can you rely on supplements alone as a replacement for food? The answer is in the meaning of the word itself. The word supplement means “something” which is added to “something else” in order to enhance its effects or make it whole. Although you can’t rely on nutritional supplements alone, they can be a great addition to a balanced diet.

The Benefits of Taking Nutritional Supplements

Meeting your basic micronutrient intake can be as easy as taking a multivitamin once a day. They come in the form of chewy vitamins, hard tablets, or liquids. Some multivitamins also claim to offer vitamin combinations especially designed for women, men, children, et cetera. It’s important to consult your physician or a nutritionist to decide which nutrient supplement is best suited for you. Paired with a well-balanced diet, a daily multivitamin supplement can be an excellent source of energy as well.

When you are on a weight loss program which includes 1,500 or fewer calories within your daily dietary allowance, you are probably missing out on some essential nutrients and food groups. This is where taking dietary supplements can fill in the gaps and make sure that your body is not vulnerable to deficiencies.

Supplements with apples on table

Types of Supplements

Nutritional supplements can range from protein shakes to gummy vitamins, and botanical oral drops to snack bars. Knowing about different types of dietary supplements which are out in the market is essential for maximising their nutritional potential.

Vitamins and Minerals

These types of supplements can range from vitamin C powders to daily multivitamin pills and iron tablets. If you feel groggy or know you are not incorporating enough vitamins and minerals in your diet, you might want to consider the benefits of throwing in a daily supplement. For instance, taking a daily iron supplement reduces the risk of developing anemia for people who don’t eat a lot of meat or green leafy vegetables like spinach and kale.

Fatty Acids

Your body needs essential fatty acids to function and perform day-to-day activities. You might be familiar with the importance of consuming omega-3 and omega-6 fatty acids if you have ever Googled anything nutrition-related. We usually acquire these fatty acids from foods like fish and nuts but like any other nutrient, we also sometimes fall short. Taking an omega-3 fatty acid supplement can lower the risk of heart disease, arthritis, and even depression. Omega-6 fatty acids are in charge of reducing the risk of developing cancer while lowering “bad” cholesterol levels. Meeting your daily intake requirement can be as simple as taking a fish oil supplement.

Herbal Supplements

Herbal supplements, otherwise known as botanicals, have been cultivated for their medicinal benefits for thousands of years. The Food and Drug Administration (FDA) classifies most herbal supplements as dietary additives rather than actual drugs. Many botanicals, such as lemon balm, even claim to assist with neurological conditions such as depression and anxiety. Be wary of any non-approved supplements, and make sure to consult a doctor before adding herbal supplements to your diet. They can have adverse effects when taken with prescription or over-the-counter medications.

Protein Supplements

If you have ever had a gym membership, then you are probably all too familiar with the whey vs plant protein discussion. Protein powders—such as whey, soy, and casein—are commonly used for muscle building and recovery, before and after workouts. Most protein powders or shakes are complete, which means that they contain all nine amino acid groups. This means that you don’t have to be a professional bodybuilder to reap the benefits of this macronutrient group. Whether it’s vegan or comes from an animal source, protein supplements together with high-protein foods can be great additions to an active lifestyle.

Supplements I love vitamins

A Match Made in Heaven: Healthy Diet and Nutritional Supplements

A wholesome diet incorporating nutritional supplements and exercise can reduce the risk of disease, keep your energy levels high, and have you feeling amazing. Most of us do not get the right nutritional support we need, which is why taking daily supplements can have a positive impact on your health and wellbeing. The key is to choose supplements under professional supervision, and keep up a high nutritional standard within whatever you eat.

Using Supplements to Help Reach Your Fitness Goals

For anyone getting into fitness in a big way, it will come as no surprise, if the realization hasn't hit already, that the human body can only do so much on its own. Whether it's then spurred on further by the use of weights, belts, and other assorted accessories, the body occasionally can benefit from just a little more inspiration. This often comes in the form of supplements.

Many people will reel at the thought of putting pills or powder in their body. However, this is not the same as someone using anabolic steroids. Supplements are a proven way to help with goals such as muscle gain, weight loss and even an improved immune system or sex life. They're not drugs, but a sometimes natural, but often simulated, product, or a compound of several ingredients, designed to directly work with the body's makeup to produce the desired results.

With regards to fitness, there is a range of ways that supplements can help. Firstly, the key to attaining good fitness, first and foremost, is weight control. If slightly overweight, then weight loss is the initial goal. To this effect, supplements can be taken for a variety of reasons, but the most popular types are those that suppress appetite (meaning that the user of the supplement feels less hungry) or metabolism supplements (so the user burns off fat quicker.) These are not a 'cure-all,' however, and, as any supplement will no doubt say on the side of the bottle, they are to be used in conjunction with a healthy diet and some proactive body management.

Beyond weight loss, there are also supplements to help during proactive fitness. Anyone will have seen the plethora of shops which claim to sell the biggest range of health supplements, but the fact is that there are only a few different ones that are of consequence. Before hitting the gym and planning to neck a dozen different types of protein, however, it's worth speaking to a dietitian to see which supplements are the best choice for the user's type of fitness program and ultimate goals. Some will increase muscle mass in a general sense, while others will be intended to develop and build lean muscle mass, for instance. Others will be designed as a fat burner to be taken in conjunction with a fitness and gym orientated diet.

It's not all about building muscle, however. Many supplements are favored by other fitness enthusiasts; runners and athletes favor supplements that help aid rehydration and quench thirst, and others help ease the pain of lactic acid build up, or mitigate it altogether.

Whatever the end game, it's important to remember that supplements are intended, as their name suggests, to supplement something that is already in place, such as a healthy diet, or a strict and well thought out fitness program. A dietitian, for instance, may suggest a different set of supplements to what the internet advises, or may recommend leaving them alone altogether. In any case, when used correctly, there is little that can go wrong as they are the result of years of research into biology and dietary and fitness habits. Embracing supplements as the helping hand that they are will see improved results with less effort in the long run.

Make Eating Healthy a Habit Even if you’re a Busy Person

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Healthy eating has increasingly become a matter of awareness and concern throughout the western world. In the United States, malnutrition has reached epidemic levels due to the growing toxicity of what we have come to know as the standard American diet. This common Western diet involves a woefully disproportionate intake of foods that are sourced from animals, processed sugars, high-fructose corn syrup and genetically engineered organisms that all work against sustainable nutrition.

Prolonged periods on the standard American diet can lead to a plethora of serious health issues such as obesity, type 2 diabetes, heart disease and many more. Cases of these health hazards are showing up in increasing numbers in both adults and children. If prolonged poor nutritional intake doesn't trigger a severe illness, it will likely lead to perpetual fatigue, lethargy, mind fog, and will certainly prevent a person from operating at optimal physical and cognitive efficiency.

With all of these hazardous and potentially lethal health risks that are associated with mainstream eating habits, it's no wonder the subject of diet is coming into the public limelight. This uptick in awareness has paved the way for foods that carry the organic stamp to be mainstreamed into large supermarket chains. Furthermore, specialized health food stores have opened and continue to open for business all throughout the west. So, with this level of accessibility, why isn't everyone jumping on the health diet wagon? One common reason is time constraints. Many people claim that they are simply too busy to consistently prepare healthy meals due to their tight schedules.

Eating healthy on the fly

The belief that eating healthy takes an abundance of spare time is a common misconception. While preparing a nutritious home-cooked meal is indeed quite time-consuming, there are plenty of time-efficient ways to give your body the nutrients it needs to thrive. That said, doing so will absolutely require worthwhile planning and effort. With proper motivation, even the busiest workaholic can live a lifestyle of utmost health. Here are a few time-conscious healthy eating methods even the busiest of individuals can maintain:

1.Invest in a juicer

"Breakfast is the most important meal of the day" is a common axiom for a reason. A healthy breakfast is necessary to jumpstart the body's metabolism which boosts energy and cognitive function throughout the day. A juicer is the ideal device to extract the nutrients needed to properly start a day for anyone, busy or otherwise. It is wise to start the day with a meal that has cancer-fighting properties so the antioxidants will remain in the bloodstream throughout the entire day, and a juicer makes doing so simple and fast! Juice is much easier to digest than solid food, and there is a myriad of healthy options to choose from when concocting a delicious liquid breakfast. To list a few of the more popular and exceptionally nutritious juice ingredients:

  • Apples
  • Strawberries
  • Cabbage
  • Cucumbers
  • Arugula
  • Blueberries
  • Carrots
  • Beets
  • Watermelon
  • Goji Berries

With a refrigerator and a large airtight container, one single juicing session can make breakfast for the next 3 to 5 days! Even the most severely time-challenged can just pour and go! It is typical to choose 4 or 5 ingredients per juice and experiment to find out what best suites one's own personal tastes.

2.Befriend a steamer

Vegetable steamers have proven track records for being great companions to the health conscious. In just a few minutes, you can cook just about any vegetable of your choice to perfection. Broccoli is especially good for steamers because it cooks very fast, and it is one of the greatest anticarcinogenic super foods on the planet. It is also packed with protein, vitamin C and fiber. In just 7 minutes, you can cook broccoli to perfection in a steamer. Top it off with some shredded organic cheese for a highly nutritious, energizing meal.

3.Smart meals planned in advance

When schedules are tight people find themselves going food shopping while hungry, and then ending up making more high-calorie, unhealthy food choices. Taking just a little time to plan meals in advance will make the healthier options immediately available, and also remove us from those tempting moments and poor decisions at the grocery store or the fast food line. It does not detract precious time from a full schedule. It only requires using recipes that can be made ahead of time and then eaten for the rest of the week. An added benefit of making and storing meals is the reduction of the stress that comes with daily food decisions and preparation throughout a hectic week.

4.Take supplements!

The task of supplying all the nutrients that the fastidious human body requires on a day-to-day basis is daunting, if not at times impossible. Even so, it is important to know where those nutritional gaps are when they do inevitably exist. It will take a bit of research to figure out what areas are fulfilled and others that may be lacking. Once the areas that can use improvement are known, visit a vitamin and supplement store for a convenient way to fill those gaps.

The task of maintaining a healthy diet when so much else is on your plate might seem arduous at first. But once you get past the hump of figuring out the routine that works best for you, you'll find that it becomes easy, and even second nature. And really, what is more importantly than your health? Hopefully the above information will serve as inspiration for organizing that tight schedule to include healthy and also time-saving activities.