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Tasty Hydration Methods That Go Beyond Water

Water makes up approximately 55% of the adult human body and is essential for cellular homeostasis — not to mention life. Staying hydrated is crucial for total health and wellness, as well as weight maintenance, says Brooke Alpert, MS, RD, and author of “The Sugar Detox: Lose Weight, Feel Great and Look Years Younger.” “Our body depends on proper hydration levels to function properly — especially for our heart, brain and muscles to do their job,” she explains.

But chugging down your daily allotment of water isn’t the only way to stay hydrated. Other liquids and food count, too. Danielle Carlesimo, a registered dietitian at Henry Ford Macomb Hospital in Michigan, explains that “20% of your daily fluid intake should come from food sources.”

Here are several H2O alternatives that are great sources of hydration:

WATER-RICH FRUITS AND VEGETABLES

“While most of our daily water intake should come from water itself, water-rich fruits and veggies are a great alternative way to keep hydrated,” says Carlesimo. Watermelon, for instance, is 92% water, which makes it a great choice for rehydrating after a workout.

Below, Carlesimo shares the water content of common produce that serve as great sources for hydration:

  • Cucumbers and lettuce – 96%
  • Zucchini, radishes, celery – 95%
  • Tomatoes and cabbage – 93%
  • Grapefruits and strawberries – 91%
  • Cantaloupes – 90%

SALADS

Since lettuce is so high water, a salad can rehydrate you after a workout. Start with a base of lettuce, and toss in water-rich produce like cucumber, celery, spinach and berries. (For a protein boost, add grilled chicken or another lean protein.)

SOUP BROTH

In addition to warming up the body, broth can help keep you hydrated. In fact, Iowa State University concluded that chicken broth and chicken noodle soup increase the body’s fluid restoration better than popular sport drinks. Just make sure to opt for low-sodium broth, as excessive salt consumption can cause dehydration.

SMOOTHIES

Beyond being a quick meal or a way to sneak in extra protein, smoothies can also boost hydration. “You can put anything in a smoothie,” says Carlesimo. She suggests adding water, ice cubes, celery, cucumbers, milk, coconut milk or strawberries for hydration. “Smoothies are also a great way to sneak in fruit, vegetables and fluid along with vitamins and minerals and antioxidants.”

COCONUT WATER

Beyond being sweet and delicious, coconut water’s electrolyte content makes it an acceptable short-term IV hydration fluid! Studies also suggest that plain water, coconut water and sports drinks all provide comparable hydration. So if you’re bored with regular water and need something with more flavor, coconut water can be a viable substitute.

HERBAL TEA

Herbal tea is another tasty stand-in for water since it’s mostly water anyway. Choose flavors such as mint, rooibos, rose hips and chamomile. Limit diuretic teas such as stinging nettle and dandelion, as well as caffeine-infused teas.

POPSICLES

Ice pops made from 100% fruit juice provide a refreshing post-workout snack as well as hydration. Just make sure to avoid artificially sweetened ones or ones with loads of sugar. If you can’t find healthy versions at your local grocery store, make your own. Combine Greek yogurt or juice with your favorite frozen fruit in the blender, then place in the freezer.  


READ MORE

> Slow Cooker Chicken Noodle Soup
> 10 Nutritious Smoothies Under 250 Calories
> Popsicle Playbook: 5 Fun Ideas


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Yogi Daina Lynn on Balance, Falling & the Power of Yoga



“The fear of falling is often greater than just falling.”


In the time it takes us to do a vinyasa sequence, we’re digging into all things yoga with instructor, self-proclaimed music junkie and native Marylander Daina Lynn.

Welcome, Daina. Let’s set the stage with a sense of place. Where do you do yoga?

I do yoga in parking lots. I do yoga while cooking. I do yoga while cleaning. The principles can be applied anywhere, at anytime. Yoga is really simply quieting the mind. It is very much so like meditation. So sometimes that means I strike a warrior pose in Wegmans parking lot.

What pose is always a win for you?

I really love balance poses. I love the feeling of weightlessness when every muscle is relaxed, yet you are stern and stoic. They are so simple, yet so complex, that I love the challenge. No matter how much you practice them, some days they feel brand-new, because balance is not a permanent thing, it’s an eternal struggle.


“So sometimes that means I strike a warrior pose in Wegmans parking lot.”


What pose are you over?

A pose like reverse triangle is very painful for me because I have really tight hips and hamstrings from my love for running, cycling and lifting legs. Even forward folds can be painful if I’ve been training heavy that week. So, I have to do a little extra stretching for those areas to make sure I can still enjoy yoga and my other three obsessions.

Also, for me personally, handstands are ambitious. Everyone’s anatomy is so strikingly different. Things like leg length compared to arm length, or where you carry your weight or muscle, and even joint flexibility can affect a pose.

But everyone should strive to do the pose they dislike the most! Remember, what you do on the mat is purposeful because it is meant to translate off the mat.

Got it. Don’t let fear limit you. What if you’re afraid of just getting started in yoga?

Try and possibly fail. Yoga is something that cannot be mastered. No one has it perfectly figured out. Just showing up is the hardest part. It’s about finding your style, whether it’s a power style, a restorative style or maybe even hatha (more breathing).

Yoga is like a metaphor for life; there is no perfect time to start changing your life and never will be, but every step forward is a small victory.


“Try and possibly fail.”


And what’s the trick for keeping a practice going?

Yoga is my release. Some days, yoga is my source of meditation. Some days, it is my source of prayer. And yet some days, it will be my form of exercise. That’s why yoga is so important to me; it can be whatever I need it to be that day. Yoga should be purpose-driven, not perfection-driven. Also, it’s all about balance…you can work in to work out.

Sounds like you work the inner self and work the outer self. How has this framework benefited you?

From a physical level, it has given me so much relief. As a former basketball player and track runner, my body was not only tight but beaten up and injury-ridden. No more pain in my knees, hips or back. It’s been more effective than any pain medication I’ve ever taken.

From a spiritual and emotional level, it’s been just as impactful. Like I said, it connects me to the higher power in a way I have never accessed before — through breath, movement and quieting the mind.

You’ve got this dual approach down to an art. How does it relate to overall wellness?

Focusing just on your physical body is very important, but your exterior will never take care of your interior (mind). If you focus on the inside (mind) first though, the mind will help take care of the physical. It’s about finding the balance between the two. A healthy amount of working out with a healthy amount of meditation, prayer, yoga or whatever it is you call it, is my true epitome of wellness.


“It’s been more effective than any pain medication I’ve ever taken.”


Ah, yes, the elusive balancing act. Does that mean every practice is unique?

Yoga is like faith because it will be and should be to you what it needs to be. That means, your style and your love for it can be and should be unique to anyone else’s! So it’s beautiful that there are all these different styles and options because that means more people will be drawn to the beauty of releasing the mind! That’s why I don’t really say no to any style or type because different things work for different people.

OK, spill. When you’re trying all these styles out, what are you really thinking about?

On a great day, I couldn’t tell you! I am so into the movements and how they connect with my breath that I can finally rest my thoughts. But, a lot of the time, thoughts are coming that I have to deal with. Sometimes I am thinking, “My body feels light.” But, sometimes, I am thinking “My body feels heavy” and I can’t get a vibrant flow going.

Those are the days where I have to work much harder to quiet my mind. It won’t come every day. Just because you get on your mat doesn’t mean your mind just shuts off. The best thing I’ve learned to do is not to judge any thoughts but to be more like an outsider to my thoughts. I am not my thoughts. I can be an observer and choose which will benefit me and which won’t.

Can you share an example of what you do in those moments when you can’t quiet your mind on the mat?

I was mad about something I was going through off my mat, and I figured I could take it out on the mat. I fell out of almost every balance pose and nothing looked the way I wanted it to. I was focused on all the wrong things. Trying to fight anger with anger will never work.

I had expectations during that practice that I couldn’t fulfill because they were unrealistic. In fact, it only made me more frustrated because I was just adding more and more weight to something that was already too heavy for me to carry. Then, I finally found a child’s pose and didn’t move the rest of class. I changed my perspective and simply fought anger with peace. I didn’t leave the room alleviated of anger, but I at least started the process of letting it go, which is all we can ever want from our practice.


“Just because you get on your mat doesn’t mean your mind just shuts off.”


Sometimes it’s the opposite that works. Who taught you these types of lessons?

My favorite teacher has become one of my closest friends. She is teacher and reiki master Nilvis Frederick. She is perfect to me because she is raw and genuine when she teaches. She uses her own pain and her own problems and translates it into the deepest lesson you will ever hear. And, she can also kick your butt if she wants to!

We could all use someone like that. Do you think yoga is for everyone?

Whether they have arthritis and need something more than medication or they have anxiety and need something more than medication, in my opinion, yoga is the best physical and mental prescription.


“I at least started the process of letting it go, which is all we can ever want from our practice.”


I’m sold. So, let’s say you have a class of new students. What music do you play to inspire them?

I have two different kinds of playlists. One includes songs with lyrics. They’re deep songs — artists like Mumford and Sons, LP and even some light rock like Van Morrison. I want people to be moved by the words and inspired. I know that’s not conventional but not every person can be moved by the same thing. You have to meet people where they are, not force things upon them.

My other playlist is completely orchestral. There are no lyrics. I love musical scores, so I call it my “movie” playlist because it includes greats like Hans Zimmer and Thomas Newman. Both styles are deep and they have the power to move your soul!

Before I go update my Spotify, what’s the biggest thing yoga has taught you?

The fear of falling is often greater than just falling. Your anxiety over your fear is greater than simply facing your fear.

I might fall on my face, literally, when trying a tough arm balance pose. I have been bruised, cut and hurt when I try and push or force a pose. But I’ve also been hurt in basic poses because that’s how life works. Nothing is permanent, but everything is connected.

That has translated into life for me with my everyday actions; I don’t fear much anymore. Not because there aren’t problems or terrible things in the world, but because I know that if I face my fear and risk falling, at least I will find freedom. And freedom is worth any momentary pain, whether that’s dealing with a tough life decision or trying to find a new arm balance pose.

Namaste.


Stay current with Daina Lynn and her practice via her Instagram and website. And let us know any additional questions in the comments below!

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Right Way Of Walking For Weight Loss

Find Out The Right Way Of Walking For Weight Loss

Hello All!!!

Are you aware of the fact that being inactive for more than four hours will slow down your metabolism and your body will start storing fat? Suppose you have a sedentary work life that demands you to sit for long hours, you will surely put on weight around your stomach and hip. In order to avoid this, walking is something that you have to do. Walking is basically a cardio exercise but most people resort to it for weight loss. Have you ever paused and wondered whether the way you walk is helping you lose weight or not?

women walking- How To Walk 10,000 Steps A Day

Here are a few tips to take into account when it comes to the right way of walking for weight loss

1) Take smaller steps

We usually start taking bigger steps subconsciously and that is like moving ahead to cover more distance. However, this is a bad idea as it can cause a lot of strain on your shins and feet. You should be taking smaller steps instead and quicken your pace. Maintain a moderate pace and walk for about 30 mins to 60 mins.

2) Increase the distance

If you walk more, your workout will be a better one. Increase the distance each day by half a kilometer. You can comfortably do so. For those who have just started walking, this will be helpful in building leg muscles.

3) Stretch before a walk

stretching can hurt you 1

Before your walk, you should always stretch nicely so that you loosen up your muscles of not just your legs but that of the whole body. This is helpful in getting rid of the muscle soreness the next morning. Post walk stretching is also recommended.

4) Pay heed to your pace

You must be wondering how quick is quick. First, remember not to stroll. You should be walking fast enough so that you can speak but your breathing should be harder than usual. As the weeks pass by, you need to increase your pace because you are getting stronger.

5) Moving your limbs

You should not walk like a robot. Let the shoulders move naturally and swing your arms freely. Don’t keep them tight by your side. Keep your elbows closer to yourself and don’t look down while walking. Your chin should be parallel to the ground.

6) Take a break

You should not force yourself to walk every day. Take a break once in a week as your body needs rest. If you still want to work out on the day you are not walking, try a hand at upper body workouts.

7) Pay attention to what you eat

how many calories

You must keep an eye on your food intake too especially the calories part. 1200 calories a day is enough for women and 1500 to 1600 for active women and men.

8) Keep a track of your progress

Get some digital assistance to find out how well you are actually doing. A pedometer can help you in tracking distance and time so that you know much you have walked on a certain day.

9) Give it a mix

You need a variety in your walking schedule? You can revise your workout a little bit. One day you can keep your pace slow but cover more ground and the next day you can walk fast for a shorter distance. This way you won’t feel bored at all.

10) Control post-walk eating

You have walked for a long distance and are hungry. What to do now? You can probably double up your food portions! DON’T! Initially you might not be able to ignore the hunger pangs after a long walk but in place of a heavy meal, go in for a salad or a fruit.

Hope this post on The Right Way Of Walking For Weight Loss has been useful!

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Recipe: Power-Packed Maple Cinnamon Trail Mix

Maple Cinnamon Breakfast Trail Mix

Store-bought trail mix can be high in added sugar, but Eating Bird Food’s maple-cinnamon trail mix contains only 6 grams of sugar per serving, making it a great choice for breakfast. What’s more, it’s loaded with antioxidants and heart-healthy unsaturated fats. The American Heart Association recommends eating a small handful, or 1.5 ounces of whole nuts, about 4 times per week. This is a tasty way to reach that quota! (Nuts are calorie-dense, so be mindful of portion sizes.)

Maple Cinnamon Breakfast Trail Mix

Ingredients

  • 1/2 cup raw almonds
  • 1/2 cup raw cashews
  • 1/2 cup raw, shelled pistachios
  • 1/2 cup unsweetened coconut flakes
  • 1 tablespoon maple syrup
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon vanilla
  • Pinch of sea salt
  • 1/4 cup dried berries

Directions

Preheat oven to 350°F. Combine almonds, cashews, pistachios and coconut flakes in a mixing bowl with maple syrup, cinnamon, vanilla and sea salt. Toss to combine.

Spread nut mixture onto a baking sheet, and bake for about 10 –12 minutes, until nuts are fragrant and golden brown. Remove from oven, and allow nuts to cool. Toss with dried berries, and enjoy. Store leftover mix in a covered storage container for up to a week.

Nutrition Information

Serves: 8 |  Serving Size: 1/4 cup

Per serving: Calories: Calories: 174; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 17mg; Carbohydrate: 14g; Dietary Fiber: 4g; Sugar: 6g; Protein: 5g

Nutrition Bonus: Potassium: 165mg; Iron: 8%; Vitamin A: 8%; Vitamin C: 1%; Calcium: 6% 

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