What is inflammation?
Inflammation is your immune system's reaction to irritation, injury, or infection. It's a normal response (and actually a good thing) and it's a natural part of healing. But, it's possible that chronic inflammation could have a negative impact on your body and your health.
Following an anti-inflammatory diet is one way to counter some of the chronic inflammation that comes from leading a not-so-healthy lifestyle. So, get moving, and EAT TO LIVE, NOT LIVE TO EAT.
If you need some help with nutrition, supplements, exercise, and improving your health AVWELLNESS is here to help!
Here are 15 foods that are all nutritious and fit perfectly into an anti-inflammatory diet:
6. Dry Beans
8. Olive Oil
13. Sweet Potatoes
14. Swiss Chard
Why is belly fat so hard to get rid of?
One of the most important things you can do to preserve your waistline and your health is to improve how your cells respond to insulin, in other words, increase insulin sensitivity. Here are ways to do that:
· Lose weight (although difficult when you’re already insulin resistant).
· Exercise, including weight training and high-intensity training, IN MODERATION. Don’t over train.
· Eliminate sugar and refined carbohydrates. Make the carbs you eat healthy, fiber-rich ones.
A Mediterranean diet is a good plan to follow.
· Get at least 7 hours of sleep nightly.
· Manage stress using a method that works for you. Meditation and yoga are two effective stress reduction exercises.
Stubborn belly fat becomes even more stubborn after menopause and the stubborn areas often switch from the hips and thighs to the waistline and tummy. Yet, lifestyle and dietary strategies can help you avoid an expanding waistline. Take advantage of that!
For some 20 min. workouts to assist you in decreasing that stubborn belly fat, check out avwellness.com.
Should you workout if you are not feeling well?
Whether you should stick to your workout schedule or take a break depends on the symptoms you’re experiencing. If you’re running a fever, take the day off. Getting overheated with intense exercise can push your temperature even higher. Plus, having a significant temp is often a sign that you have something more than a minor cold. It could be the beginnings of, for example, influenza.
Another question to ask is whether your symptoms are above or below the neck. If they’re all above the neck, a runny nose, sneezing and minor fatigue, you’re probably safe doing a light workout, although you might want to take the day off if you’re greatly fatigued.
It’s not a good idea to work out if you have body aches as you won’t be able to put forth your best effort when your muscles ache and feel weak. Plus, muscle aches can often be a sign of the flu. Likewise, if you’re having diarrhea or vomiting, skip the workout as sweating will increase your risk of dehydration, which you’re already at higher risk of if you have these symptoms.
Vitamin water, is it good for you?
The second ingredient after distilled water is Crystalline Fructose. Fructose is just sugar from fruit right? Wrong! Crystalline Fructose is actually processed sweetner that is derived from cornstarch. It is a substitute to high fructose corn syrup (the lethal ingredient in sodas) because it is 5% sweeter and therefore less can be used.
But are there any health concerns of Crystalline Fructose? Doctors are alarmed at the relationship between Crystalline Fructose and fatty liver disease, heart disease and even obesity. Wow! Why can’t corporations like Coca Cola just use plain old table sugar if all these major health concerns surround these sugar substitutes? Well the truth of the matter is that sugar derived from corn products is dirt cheap and can increase their profits when sold in a mass scale.
The serving size is completely out of whack! They list that there is only 50 calories per serving yet one container is actually closer to 2.5 servings. So if you drink the whole bottle you will be getting 125 calories and more than 32 grams of sugars (carbohydrates). Combine this with a processed sweetner and we’re talking major damage to your health.
Conclusion: Is Vitamin Water Really Good For You?
After taking a close look at the ingredient listing and mallacy in health claims I can see why the Center for Science in Public Interest (CSPI) has filed a class action lawsuit against Coca Cola noting that the marketing of Vitamin Water as a “healthful alternative” is a falsehood and in direct violation of guidelines set out by the FDA.
Sure water can be boring, but we can definitely try adding fresh fruit or natural tea (Shaklee has some awesome options) which you can get in different flavors and actually has health benefits.
What is in your workout? Do you combine balance & strength training? Here are some benefits:
—>Increases strength and muscles mass. Muscle loss happens through aging and a lack of regular exercise. Add balance with that and it helps with muscle isolation – during balance training you have to maintain stabilization and you are force to engage and individual muscle predominantly so that you are not using other muscles to help you “cheat”.
—>Increases metabolic rate. Sensible strength training result in the use of more calories all day long and reduces the likelihood of fat accumulation. Add balance with that and your body has to work that much harder to stabilize – in turn this helps you to burn more calories.
—>Increase bone mineral density. Slowing down the rate of bone mineral density loss can decrease chances of osteoporosis in later life. Add balance and it helps with core stabilization and this in turn helps to improve your coordination, athletic skill and posture.
How should you fuel your body for a morning workout?
A low-intensity morning workout — such as a walk, bike ride, yoga or round of golf — requires very little fuel. Concentrate on hydration and a small carbohydrate-rich snack, such as 16 ounces of water and a mini-bagel or a 100-calorie granola bar. That will give you enough energy to compensate for an overnight fast without loading up on calories. For a higher intensity workout using an electrolyte option (love the Shaklee Hydrate +) with a carbohydrate like a snack bar is the perfect way to get natural fuel.
After your workout, eat a smart breakfast of quality carbohydrates and protein. This can be a hard-cooked egg, a slice of whole-grain toast and 100-percent fruit juice, or oatmeal with berries and your choice of milk. Personally, I love the recovery benefits of the Shaklee 100% grass fed whey Build mixed with the Shaklee Life Shake meal replacement. The perfect low glycemic, leucine packed for muscle preservation and balanced carb/protein/fat combo.
Here are some ingredients that we want to avoid in our cabinets!
✔I realize this is a long list, but when you have a chance, begin to investigate those items in your pantry that you may be on the fence about! Of course, having something once or twice will likely not do permanent damage, but being more aware is key!
There have been great advances in food preparation in the last century. These days, well over half of the foods that we can buy in a typical supermarket are pre packaged or prepared. They need either no or minimal preparation before being ready to eat. However, there is a dark side to this convenience. Most of the foods on our shelves also contain chemicals and additives that are known to harm either the human body or laboratory animals. If they harm animals, they can harm you too. Most of the ingredients that you should avoid fall into one of three areas: food additives, artificial sweeteners and artificial colors. More and more experts are agreeing that you are wise to try to avoid as many chemicals in your foods as possible. By shopping in mostly the produce, dairy and meat sections of your grocery store, you can avoid many of the harmful food additives listed below. However, all of us need to be on our guard, because some of these ingredients also are used in meats, dairy products and even produce. What does this have to do with Public health? The health of our country is determined by the things we consume. This ultimately adds massive costs to our healthcare system as more and more people experience disease from eating processed foods and additives.
Food Additives to Avoid
While FDA generally recognizes most additives on this list as ‘safe,’ there are growing concerns about the safety of many common food additives, if consumed in large quantities.
Sodium nitrate: Added to processed meats to stop bacterial growth. Linked to cancer in humans. (Worst Offender)
Sulfites: Used to keep prepared foods fresh. Can cause breathing difficulties in those sensitive to the ingredient.
Azodicarbonamide: Used in bagels and buns. Can cause asthma.
Potassium bromate: Added to breads to increase volume. Linked to cancer in humans.
Propyl gallate: Added to fat-containing products. Linked to cancer in humans
BHA/BHT: A fat preservative, used in foods to extend shelf life. Linked to cancerous tumor growth.
Propylene glycol: Better known as antifreeze. Thickens dairy products and salad dressing. Deemed ‘generally’ safe by FDA.
Butane: Put in chicken nuggets to keep them tasting fresh. A known carcinogen.
Monosodium glutamate (MSG): Flavor enhancer that can cause headaches. Linked in animal studies to nerve damage, heart problems and seizures.
Disodium inosinate: In snack foods. Contains MSG.
Disodium guanylate: Also used in snack foods, and contains MSG.
Enriched flour: Used in many snack foods. A refined starch that is made from toxic ingredients.
Recombinant Bovine Growth Hormone (rBGH): Geneticially-engineered version of natural growth hormone in cows. Boosts milk production in cows. Contains high levels of IGF-1, which is thought cause various types of cancer.
Refined vegetable oil: Includes soybean oil, corn oil, safflower oil, canola oil, and peanut oil. High in omega-6 fats, which are thought to cause heart disease and cancer.
Sodium benzoate: Used as a preservative in salad dressing and carbonated beverages. A known carcinogen and may cause damage our DNA.
Brominated vegetable oil: Keeps flavor oils in soft drinks suspended. Bromate is a poison and can cause organ damage and birth defects. Not required to be listed on food labels.
Propyl gallate: Found in meats, popcorn, soup mixes and frozen dinners. Shown to cause cancer in rats. Banned in some countries. Deemed safe by FDA.
Olestra: Fat-like substance that is unabsorbed by the body. Used in place of natural fats in some snack foods. Can cause digestive problems, and also not healthy for the heart
Polysorbate 60: A thickener that is used in baked goods. Can cause cancer in laboratory animals.
Camauba wax: Used in chewing gums and to glaze certain foods. Can cause cancer and tumors.
Magnesium sulphate: Used in tofu, and can cause cancer in laboratory animals.
Chlorine dioxide: Used in bleaching flour. Can cause tumors and hyperactivity in children.
Paraben: Used to stop mold and yeast forming in foods. Can disrupt hormones in the body, and could be linked to breast cancer.
Sodium carboxymethyl cellulose: Used as a thickener in salad dressings. Could cause cancer in high quantities.
Aluminum: A preservative in some packaged foods that can cause cancer.
Artificial Sweeteners to Avoid
Artificial sweeteners are regulated by FDA, just as food additives are, but this does not apply to products ‘generally recognized as safe.
Saccharin: Carcinogen found to cause bladder cancer in rats. (Worst Offender)
Aspartame: An excitotoxin and thought to be a carcinogen. Can cause dizziness, headaches, blurred vision and stomach problems.
High fructose corn syrup: Sweetener made from corn starch. Made from genetically-modified corn. Causes obesity, diabetes, heart problems, arthritis and insulin resistance.
Acesulfame potassium: Used with other artificial sweeteners in diet sodas and ice cream. Linked to lung and breast tumors in rats.
Sucralose: Splenda. Can cause swelling of liver and kidneys and a shrinkage of the thymus gland.
Agave nectar: Sweetener derived from a cactus. Contains high levels of fructose, which causes insulin resistance, liver disease and inflammation of body tissues.
Bleached starch: Can be used in many dairy products. Thought to be related to asthma and skin irritations.
Tert butylhydroquinone: Used to preserve fish products. Could cause stomach tumors at high doses.
Artificial Food Colorings to Avoid
Food colorings are used to give foods a more attractive appearance, but some experts believe they cause serious health problems, including asthma and hyperactivity in children.
Red #40: Found in many foods to alter color. All modern food dyes are derived from petroleum. A carcinogen that is linked to cancer in some studies. Also can cause hyperactivity in children. Banned in some European countries. (Worst Offender)
Blue #1: Used in bakery products, candy and soft drinks. Can damage chromosomes and lead to cancer.
Blue #2: Used in candy and pet food beverages. Can cause brain tumors
Citrus red #1: Sprayed on oranges to make them look ripe. Can damage chromosomes and lead to cancer.
Citrus red #2: Used to color oranges. Can cause cancer if you eat the peel.
Green #3: Used in candy and beverages. May cause bladder tumors.
Yellow #5: Used in desserts, candy and baked goods.Thought to cause kidney tumors, according to some studies.
Yellow #6: A carcinogen used in sausage, beverages and baked goods. Thought to cause kidney tumors, according to some studies.
Red #2: A food coloring that may cause both asthma and cancer.
Red #3: A carcinogen. that is added to cherry pie filling, ice cream and baked goods. May cause nerve damage and thyroid cancer.
Caramel coloring: In soft drinks, sauces, pastries and breads. When made with ammonia, it can cause cancer in mice. Food companies not required to disclose if this ingredient is made with ammonia.
Brown HT: Used in many packaged foods. Can cause hyperactivity in children, asthma and cancer.
Orange B: A food dye that is used in hot dog and sausage casings. High doses are bad for the liver and bile duct.
Bixin: Food coloring that can cause hyperactivity in children and asthma.
Norbixin: Food coloring that can cause hyperactivity in children and asthma.
Annatto: Food coloring that can cause hyperactivity in children and asthma.
Avoid fast foods
Avoid soda and sugary drinks & juice
Eat more fruits, vegetables and grains
Eat hormone free meat
Drink hormone free milk
Know what you’re eating!
Tips For Effective Glute Training👇🏻
The glute muscles are important for more than just aesthetic reasons. Your glutes are made up of three muscles – the gluteus maximus, gluteus medius, and gluteus minimus. These muscles are responsible for abducting, extending, and rotating your hips. If they’re not strong, your hip flexors gain dominance and become tight and rigid, especially if you sit much of the day. The tighter your hip flexors are, the more unbalanced your musculature is. Dominant hip flexors create a tight anterior chain and a weak posterior chain. Such an imbalance increases your risk of injury. It also creates an unhealthy posture and alignment.
👉🏻Widen Your Stance
Squats are an exercise most of us do, not just for glute development, but to work the lower body. Squats are mainly a quad exercise, but they also work the hamstrings and glutes. However, you’ll get more glute benefits if you shift the emphasis away from the quads and toward the posterior chain, particularly the glutes. To do this, widen your stance when you squat.
👉🏻Do a Diversity of Glute-Focused Exercises
Squats are one exercise that works the glutes, but it isn’t the only one and it isn’t even the best exercise. In fact, based on EMG studies, lunges target the glutes more than squats. These, of course, are compound exercises, movements that work more than one muscle group simultaneously, but you should also include isolation exercises that target your glutes for maximum benefits. Two isolation exercises that effectively target the glutes is glute bridges and step-ups. Once you’ve mastered the glute bridge, try single-legged glute bridges.
One of the most powerful exercises for targeting your glutes is hip thrusts. Once you’ve mastered the basic hip thrust movement, hold a barbell across your lap as you do them to force your glutes to work harder. These exercises are especially desirable if you’re trying to increase the size of your glutes without boosting the size of your legs since they isolate the glutes more. With squats and deadlifts, you also activate the quads, and this will increase the size of your thighs. If that’s not what you want, include more isolation exercises that target the glutes without hitting the quads.
👉🏻Keep Your Weight in Your Heels
The problem with compound exercises, like squats, deadlifts, and lunges, is these exercises also target the quadriceps, the muscles in the front of the thigh. This takes some of the emphasis away from the glutes. You can shift the emphasis back to the glutes by keeping your weight over your heels when you do these exercises. If you have tight hip flexors from sitting too much, there’s a tendency for your weight to shift forward onto the balls of your feet when you squat. You want to avoid that by shifting your weight back onto your heels.
👉🏻Keep Your Glutes Engaged
You’ll get better results if you keep the tension in your buttocks when you perform an exercise. To do this, squeeze your glutes together when you do squats and deadlifts. Holding tension on your glutes gives them a greater stimulus for growth. Before descending into a squat, squeeze your buttocks together. As you start to rise from the depths of a squat, push your hips forward as you squeeze your glutes again. Get in the habit of doing this each time you squat until it becomes second nature. The extra tension that comes from squeezing will enhance glute growth.
👉🏻Pause at the Bottom
One small change in how you squat can have an impact on your bottom line. When you squat, pause at the bottom of the movement and hold the position for two seconds. When you don’t pause, there’s a tendency to use momentum and bounce off the bottom. This reduces the tension on the glutes and the work they have to do. Any time you eliminate momentum, you force the muscle to work harder. The best way to avoid using momentum is to include a pause at the bottom.
Check out the Butts and Gutts on avwellness.com for some great exercises