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Can You Guess the Best Workout for Anti-Aging?

We can’t deny it: Your body reacts to each additional candle on your birthday cake. As you age, your cell function decreases, bones lose density, joints show signs of wear and muscle tissue and strength decrease while body fat increases. You might not be able to turn back the clock, but you can slow the effects of aging on your body through exercise.

“Both strength and power training are critically important as we age,” says Alice Bell, PT, DPT, a spokesperson for the American Physical Therapy Association. “In order to effectively manage the impact of aging on muscle strength and power, it is critical to incorporate high-intensity strength training into your activity regimen.”


READ MORE > 3 STRENGTH AND MOBILITY WORKOUTS TO PREPARE FOR SPRING RUNNING


WHAT IS THE BEST ANTI-AGING EXERCISE?

New research shows that certain forms of exercise have the most profound anti-aging effects.

A study, published in the journal Cell Metabolism, assigned participants in two age groups — 18–30 and 65–80 — and divided them into three training categories: high-intensity interval training (HIIT), weight training or a combination of the two.

After three months, researchers compared muscle biopsies of both groups and found that strength training increased muscle mass and HIIT increased mitochondrial activity, a cellular process that declines with age and is associated with increased fatigue and inability for muscles to burn excess blood sugar. The HIIT/strength training combination had the biggest effect in older adults, helping to decrease aging at the cellular level.

In a statement about the research, K. Sreekumaran Nair, MD, a diabetes researcher at the Mayo Clinic and senior author of the study noted, “These things we are seeing cannot be done by any medicine.”

The research points to the benefits of incorporating HIIT and strength training into your routine as you get older.

“The rate at which we lose muscle mass varies dependent upon our level of activity and engagement in meaningful exercise,” Bell says.

In other words, you’re more apt to maintain muscle mass and keep body fat in check as you age if you’re physically fit.

To maximize the benefits, Bell suggests incorporating HIIT and strength training into each workout.

HIIT is defined as mixing intense bursts of exercise with short periods of active rest; a run-walk combination is a good example of HIIT. Interval training can be incorporated into activities ranging from walking and biking to swimming. These bursts keep your heart rate up and help burn fat and, according to Bell, “High-intensity interval training is considered one of the best ways to improve cardiorespiratory and metabolic function.”

BUT DON’T FORGET STRENGTH TRAINING

Strength training is also important to maintain good health as you age. A 2016 study published in the journal Preventive Medicine found that older adults who did strength training at least twice per week had a 46% lower odds of death from all causes during the study period, a 41% lower risk of cardiac death and 19% lower odds of dying from cancer than those who did not strength train.

Bell suggests building strength by training with weights 2–3 times per week. “In order to optimize results a person must be utilizing the appropriate amount of resistance, performing the exercises with proper [form] and building in recovery time,” she says.

A physical therapist or personal trainer can create a workout regimen that incorporates interval and strength training that is targeted toward your current fitness level. The effort could help keep you looking and feeling stronger, healthier and younger.


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3 Common Things In The Best Weight Loss Diets

Common Things In The Best Weight Loss Diets

Hello All!!!!

The weight loss world is filled with misleading and often conflicting information. However, there are a few common things in the best weight loss diets out there. With the term ‘best weight loss diets’ I mean sustainable eating habits and not the fad diets that change every now and then.

Slim woman after diet.

Experts are of the opinion that doctors and dieticians should focus on finding out which diet is best for each individual and not which one diet is suitable for everyone.

The best diets have some common factors. They encourage people to eat lots of veggies and avoid added sugars and reduced refined grains. However, one factor that seems missing is keeping a watch over the portion size. Diet experts are of the opinion that without watching your portion size, even the healthiest foods can make you gain weight if you eat too much of them.

woman eating healthy salad

The common factors are useful and you would soon know why.

Eating veggies

raw veggies

A plant-based diet is said to add lots of fibre and helps in keeping the calories balanced. To increase the intake of veggies, you can make certain changes to your food such as adding spinach to the omelet you make for breakfast, including a hearty salad at lunch and eating veggies with protein at dinner. Adding veggies to your snacks is also a good idea. You can always have carrot sticks with hummus. It is advisable to turn your refrigerator into a mini-salad bar. Keep a stock of chopped fresh carrots, cucumbers, tomatoes and the like so that you can simply grab them on the go or add them to a recipe. The more accessible veggies are to you, the more the chances that you will eat them.

Avoiding added sugars

no sugar please

Now come to added sugars. You need to stay away from added sugars, the ones that are added to foods while processing. Sugar terribly affects your health and the worst part is that you may not be able to realize that you are consuming it. So, you need to check labels of foods and find out if they have sugar in them. Be wary of sugar in pasta sauces, breads and soups.

The best way out is to find healthier alternatives to foods containing sugar. So instead of a sugar loaded fizzy soft drink, just have a glass of chilled club soda flavoured with lemon. You can also use pieces of fruit to jazz up your drink. Instead of snacking on a piece of chocolate, eat nuts or a bowl of yogurt with fresh fruits.

Add more protein and fibre to your diet to help reduce sugar cravings. Fibre helps you stay full for a longer period of time.

Say no to refined grains

Foods Which Make You Fat white bread

Just like added sugar, refined grains can wreck your weight loss goals. Foods containing refined grains are white bread, pasta and rice. However, crackers and cereal are also made from refined grains. They are just empty calories that increase your appetite leading to too much calorie intake and eventually weight gain.

To decrease refined grains consumption, choose foods like whole-wheat bread, brown rice, whole-wheat pasta, quinoa and oatmeal. Read labels of packaged foods and make sure that whole grains are the first few ingredients on the list.

Finally, just remember to keep a control on your food portions so that you don’t accidentally go overboard. Try the practice of mindful eating.

If you follow all the above tips, you can soon lose weight the healthy way!

Hope you liked reading about the common factors in the Best Weight Loss Diets!

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Best Food Combinations For Weight Loss

Food Combinations For Weight Loss

Hello All!!

You must be working out hard to lose weight but are you keeping a tab on your food? Diet has a major role to play when it comes to weight loss. Simply sweating it out won’t do if you are gobbling unhealthy stuff.

Are you aware of food combinations for weight loss? If not, you must give them a try!

Here you go!

Corn and beans

Black-Bean-and-Corn-Salad, Food Combinations For Weight Loss

If you want to treat a bloated belly, the best thing you can consume is corn. You can lose weight when you combine it with beans. It can work really well. You can enjoy a bowl of boiled corn kernels along with cooked beans. Make it more interesting by seasoning it with salt, pepper, red chilli powder and some chopped coriander. This combo is filling and helpful in weight loss.

Avocado oil and spinach

avocado oil benefits

Avocado oil is immensely nutritious. Read about avocado oil here – click! You can have blanched spinach with avocado oil drizzled on top. It is a great way to include healthy fats in your diet. The monounsaturated fats in avocado helps in lowering down bad cholesterol in the body. Spinach, as you all know is a great source of iron and is nutritious. It will help you lose weight.

Apple and dark chocolate

apple_for diabetics

I give a thumbs up to both! If you want to lose weight, you better choose dark chocolate that has more than 70% cocoa. The huge amounts of antioxidants in cocoa will help you in maintaining a normal blood sugar. Now coming to apples, they are also a great weight loss food. You can read about apples and weight loss here!

Simply dip a slice of apple in dark chocolate sauce and snack on it whenever you are hungry!

Bell pepper and eggs

Green bell pepper

You must be aware of the fact that bell peppers are simply great foods for weight loss. But do you know that when you combine them with eggs, it can work really well on your body. Eggs are known to be helpful in boosting metabolism and bell peppers are a rich source of vitamin C. Together they work really well. Fix a plate for yourself for breakfast!

Coffee with cinnamon

cappuccino- healthy eatind coffee day

How many coffee lovers out there? I know there are many! People love coffee as it helps in boosting one’s mood. It also has essential antioxidants that help fight free radical damage. About the weight loss benefits of coffee, you can read this – Click! Add a pinch of cinnamon to your coffee as it can help in speeding up the process of weight loss.

How did you find the Food Combinations For Weight Loss? Have you ever tried any of the above? If not, it is the right time to get started.

Hope you liked this post on Best Food Combinations For Weight Loss!

 

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Refined Coconut Oil Vs Unrefined Coconut Oil – Which Is Best?

Refined Coconut Oil Vs Unrefined Coconut Oil

Quite often on most health sites, forums and debates, everyone asks one major question —

‘Refined Coconut Oil Vs Unrefined Coconut Oil – Which Is Best To Consume!’

We are sure you have the same question in your mind- should one use cold pressed coconut oil or should one opt for the organic touch, let’s find out!

coconut oil refined

Let’s clear the air

The air needs to be cleared on whether the coconut oil we use for consumption and cooking, should be refined or unrefined! The opinions out there are half and half, but what does medical science say?

Coconut-oil

According to an article in the New York Times:

“Partial hydrogenation creates dreaded trans fats. It also destroys many of the good essential fatty acids, antioxidants and other positive components present in virgin coconut oil. And while it’s true that most of the fats in virgin coconut oil are saturated, opinions are changing on whether saturated fats are the arterial villains they were made out to be. “I think we in the nutrition field are beginning to say that saturated fats are not so bad, and the evidence that said they were is not so strong,” Dr. Brenna said.”

 

So does that means, unrefined oil wins the saga here? Maybe yes and maybe not, this is an assumption based thought. There are still many that choose to use refined coconut oil after weighing the pros and cons of the same. For a better understanding, let’s take a look at the pros and cons, shall we?

refined coconut oil vs unrefined coconut oil

The fat content

Amongst the many benefits of using coconut oil, one of it most needed would be the fatty acid composition in it. The oil when unrefined is a house of very high levels of medium chain saturated fatty acids. Thus helping the body naturally fight inflammation. Inflammation happens when there are too many polyunsaturated fatty acids found in the body. Medium chain saturated fats are great to fight pesky bacteria in the body with, viruses and even fungi too. And the best part is, they can be easily digested as well.

coconut oil nutrition

This however doesn’t mean that unrefined coconut oil has a better fatty acid level than that of refined coconut oil! Experts say it is the same.

What is in the coconut meat!

The oil comes from the meat of the coconut, which has the following-

  1. 17 amino acids
  2. B vitamins
  3. Potassium
  4. Iron
  5. Fibre

These five are what we get in unrefined oils, however, most of them are filtered out when the coconut oil is made. So whether it is virgin or refined, you would have the same amount in most cases.

Taste wise

Experts and studies show that flavour is more practical with refined than unrefined coconut oil. Flavorless coconut oil helps blend into the dish we make, much more than what naturally flavoured coconut oil can help with. Unless you are born eating unrefined coconut oil in foods made at home or around where you live, chances are you wouldn’t fancy the natural taste of coconut oil in everything you munch.

unrefined coconut oil

Helps better with digestion

Digestion and allergies are part and parcel of the human system, and we all fail at it at some point in life. Experts say unrefined oil only adds to the woes of the two. This is because coconut solids have allergenic compounds in them, whereas the same have been removed in refined oil- making it flavourless and odourless! Refined oils for some doesn’t make the stomach churn and pain; as what would happen to the same individual when unrefined versions are cooked with.

Disclaimer: We are no one to judge what oil is best for you, which is why speaking to a health expert or a nutritionist can be of help. Their words would take precedence over what is written here.

Hope you liked reading this post ‘Refined Coconut Oil Vs Unrefined Coconut Oil’!

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