Start Living Healthy Today

Start Living Healthy Today
Every person has a different view of what healthful living is, but there are two things that most agree on. You have to learn how to eat good foods that nourish your body, and you have to have some variety of exercise in your day to day life. These things can be tougher than people think when they set off on a new plan for a better life, and that is the reason why it is sometimes smart to go ahead one step at a time till you have got where you wish to be with your way of life habits and your healthfulness.

Diet alteration is an excellent start when heading towards healthy living. This is something that you have to be careful with nonetheless , as there’s a lot of crap advice out there. If you arent sure which way to turn, talk with your health practitioner about working on your diet for healthful living, and get suggestions from them. They may likely know the name of a good nutritionist that will get you going on the right track. These people can show you what you should be eating, what to keep clear of, and what you can have carefully. A diet consultant should have a college degree, so do not be scared to ask them about their training.

If you arent sure about exercise in regards to healthy living, know that any sort of movement is good for you. If you are not someone that moves around a lot, you can get some substantial benefits from just walking around the block. After a while, you might want to add more to your routine, and that’s when a gym is a great idea. You should hire a private coach to help you find the things which work well for you in your search for healthful living. Remember, not all private trainers are good. If someone appears off or you do not like what they are doing, do yourself a favor and move on to the following one.

Other bits of healthy living could be things you’ve got to give up doing. This might mean you have to find how to quit smoking, and you will have to alter or lower your ingestion of alcohol. You’ll have more difficulty with these than anything else that you do. What you must do is visit with your health practitioner again, only this time tell them you want help with giving up or cutting back. There’s a lot of stress on healthful living nowadays, and most doctors will be happy to help in your quest, even if they think that they have to refer you to somebody else. Itll be hard to change all of these things, but once you get going, you’ll enjoy your results too much to turn back to life before you found healthy habits.

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14 Weird Foods You Should Try

Mix things up with these ridiculously nutritious antidotes to culinary boredom

Healthy, tasty, weird

Chicken? Ho-hum. Kale? Aren’t we over that yet? Broccoli… again? If you find yourself falling into a boring food rut meal after meal, we’re here to dig you out. Introducing 14 very weird foods you should put on your menu tonight.

Spaghetti squash

Pasta-holics, meet your dream vegetable: a squash that comes equipped with its own noodles. Slice this baby open after roasting it in the oven at 375 degrees and scrape out its strings with a fork for instant, 100% veggie pasta—minus the refined carbs. It contains 2g of fiber per cup, potassium, and lots of vitamins A and C. Roast the seeds for a snack!

Azuki beans

You might not have heard of this one before, but we’re betting they’ll become a kitchen staple in no time. Azuki beans, aka red beans, are the perfect conveyers for sweetness and the main ingredient in many Chinese treats. (We melt for red bean ice cream.) They’re overflowing with iron, magnesium, potassium, and zinc. And the folic acid levels are incredible: one cup provides nearly 70% of your daily recommended intake. Use them in everything from vegetarian chili to brownies.

Dandelion greens

Chef Rick Bayless predicted that these would depose kale as the king of greens in 2013, and who are we to argue? Each dandelion green comes crammed with a bunch of calcium, vitamins, and protein. Use these bitter greens in smoothies, stir-fry, or raw crisp salads. They’re the perfect farmers’ market find.

Sea buckthorn

Cue the superfoodies! Sea buckthorn is one of the coolest, weirdest fruits around. The acidic berries are a key component of traditional Chinese medicine and boast high levels of healthy fats, particularly the rare omega-7. Plus, with about 15 times the vitamin C of oranges, lots of vitamin E, and tons of amino acids, they definitely achieve superfood status. Sea buckthorn does double duty as a powerful beautifier, and the oily berries are often featured in skin products.

For a deliciously tart and healthy treat, try sea buckthorn juice. (Makes a great mixer, too! Sea-buckthorn mimosas, anyone?)

Brazil nuts

Walnuts and almonds get all the glory, but this oblong nut is a nutritional powerhouse. They’re crazy high in protein, good fats, and vitamins. And just one nut has all the cancer-fighting selenium you need for a day, making it the richest dietary source of selenium by far. Next time you see a lonely, plucked-over Brazil nut at the bottom of a mix, give it a good home and soak up the benefits.

Teff

Life ain’t tough when you’ve got teff. Seriously, have you ever tried this stuff? When baked into injera, a spongy, slightly sour bread perfect for sopping up Ethiopian dishes, teff is transformed into the most delicious grain on earth. It’s high in fiber, amino acids, protein, calcium, and iron, too. And it’s gluten-free!

Purple potatoes

All potatoes pack vitamin C, potassium, and fiber, but these ravishing taters have four times the antioxidants as their paler potato peers, thanks to the purplifying antioxidant anthocyanin. According to a study in the Journal of Agricultural and Food Chemistry, two small helpings of purple potatoes a day decreased blood pressure by about 4% and might protect against heart disease.

Nab ‘em at Asian markets, and prepare them as you would regular potatoes—might we suggest this herb-roasted potato medley? Keep the skin on to get all that purply goodness.

Chia seeds

Forget the Chia Pet, because these seeds were made for eating. Though they’re positively tiny, chia seeds pack an unbelievable amount of nutrition: 11 grams of fiber in a single ounce, plus 4 grams of protein and 18% of your daily calcium. They’re rich in omega-3 fatty acids and alpha-linolenic acid, too.

Sprinkle them in your cereal, smoothies, or homemade cookies. Or take retro inspiration from the Chia Pet, which got one thing right: when you add water to these seeds, something magical happens. It transforms into a gel that’s perfect for making chia pudding!



Kohlrabi

This alien veggie might have a tough exterior, but kohlrabi, which means “cabbage-turnip” in German, is really very lovable. It has lots of potassium, antioxidants, and vitamin C (one cup packs 138% of your daily allotment). And it’s super versatile: peel and eat it raw, toss it in a salad for a crunchy snap, and sauté the tasty greens. If you ask us, simpler is better, so try out this easy recipe for nutmeg-glazed kohlrabi.



Enoki mushrooms

No, you’re not back in the 60’s: these ‘shrooms really are crazy looking. But they’re also crazy healthy! The skinny, finger-like enoki mushroom is high in cancer-crushing antioxidants, protein, and fiber. Buy these delicately-flavored mushrooms dried or fresh, and toss them in grilled chicken salads and Thai coconut soup.

Starfruit

Cut this tropical fruit open and you’ll see why it gets its name. Starfruits are tart, a little bit sour, and juicy beyond belief. They’re also brimming with vitamin C and antioxidants, so juice them with confidence. You can also cook them down into a flavorful sauce that complements Asian flavors. But our favorite recipe? Ripe, unpeeled, eaten over the sink.

Kelp

Venture underwater for your dinner, and you’ll surface with a whole bunch of new nutrients you can’t get on land. Sea vegetables provide an array of unique minerals, like iodine and underwater antioxidants. Kelp, a type of brown algae that’s a lot more delicious than it sounds, is full of iron, folate, and vitamin K. It’s anti-inflammatory and might help lower cholesterol. (Just make sure to buy certified organic sea veggies, since they can absorb arsenic from their watery environs.)

Ah, and the taste! Mossy and a bit salty, it’s exquisitely unique. Enjoy sea veggies in your miso soup, shake kelp flakes on top of your salads, or roll your sushi in paper-thin nori—no cooking required.

Romanesco

Insanely delicious and a geometric wonder? Your plate has never been prettier. Romanesco looks and cooks like cauliflower, with a light broccoli flavor and loads of vitamin C, vitamin K, and—of course—antioxidants. And here’s why it’s the coolest crucifer ever: count the spirals per head, and it’s always a Fibonacci number. All hail the vegetable fractal!

Wheatberries

Popular in Middle Eastern recipes, wheatberries are the original whole grains. The tiny spheres are the entire wheat kernel—bran, germ, and all—and make a chewy dish that you can sub for quinoa or couscous. The nutty grain is especially good with fried onions or swiss chard, and it’s packed with vitamin E and magnesium.

By Mandy Oaklander
www.prevention.com

A 10-Week Plan to Run 5K for Beginning Runners


Running can help shave off those stubborn last five pounds, or take your fitness level up a notch or two. But for running rookies—even athletes successful in other sports—creating a training program can be daunting. Here’s a 10-week beginner running program that takes the guesswork out of running. At the end of the 10 weeks, you should be able to run three miles.

Here’s the best part. The only equipment you’ll need is a pair of running shoes, some comfortable clothes and a watch.

Weeks 1 and 2: Three Days per Week

Walk out the door and travel 15 minutes in one direction, turn around, and return 15 minutes to where you started—30 minutes total. Follow these rules:

  • For the first five minutes of your workout, you should walk—no running.
  • For the last five minutes of your workout, you should walk—again, no running.
  • During the middle 20 minutes of the workout, you’re free to jog or run—as long as you do so easily and don’t push yourself. Here’s how to run during those middle 20 minutes: Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 30 seconds), walk until you are recovered, and repeat throughout running portion.
  • The goal is to complete this workout three times per week for two weeks.

Weeks 3 and 4: Four Days per Week

Walk out the door and travel 18 minutes in one direction, turn around, and return 18 minutes to where you started—36 minutes total.

  • For the first five minutes of your workout, you should walk—no running.
  • For the last five minutes of your workout, you should walk—again, no running.
  • During the middle 26 minutes of the workout, you’re free to jog or run, as long as you do so easily and don’t push yourself. Here’s how to run during those middle 26 minutes: Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 45 seconds), walk until you are recovered, and repeat throughout running portion.
  • The goal is to complete this workout four times per week for two weeks.

Weeks 5 and 6: Four to Five Days per Week

Walk out the door and travel 20 minutes in one direction, turn around, and return 20 minutes to where you started—40 minutes total.

  • For the first five minutes of your workout, you should walk—no running.
  • For the last five minutes of your workout, you should walk—again, no running.
  • During the middle 30 minutes of the workout, jog or run. Keep an easy pace and don’t push yourself. Here’s how to run during those middle 30 minutes: Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 60 seconds), walk until you are recovered, and repeat throughout running portion.
  • The goal is to complete this workout four to five times per week for two weeks.

Weeks 7 and 8: Four to Five Days per Week

Walk out the door and head in one direction for 23 minutes. Turn around and return 23 minutes to where you started—46 minutes total.

  • For the first five minutes of your workout, you should walk—no running.
  • For the last five minutes of your workout, you should walk—again, no running.
  • During the middle 36 minutes of the workout, jog or run at an easy pace. You should be able to hold a conversation with someone. Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 90 seconds), walk until you are recovered. Repeat this process throughout the running portion.
  • The goal is to complete this workout four to five times per week for two weeks.

Weeks 9 and 10: Five Days per Week

Walk out the door and head in one direction for 25 minutes. Turn around and return 25 minutes to where you started—50 minutes total.

  • Walk for the first five minutes of your workout—no running.
  • Walk for last five minutes of your workout—again, no running.
  • During the middle 40 minutes of the workout, jog or run at an easy pace. Jog until you start feeling tired (or a minimum of two minutes), walk until you are recovered, and repeat throughout running portion.
  • Complete this workout five times per week for two weeks.

Training Tips

  • Recovery is as important as the days you’re running. Use your days off wisely. Spread out your days off. For example, if your schedule calls for two days off, don’t take them on consecutive days.
  • Consider recruiting a friend, spouse or family member as a running partner. Running is easier when done with a friend.
  • Don’t overdo it! This is the classic mistake made by many folks when beginning a running program. Stick to the schedule, even if it seems a bit easy at first.
  • Get into a routine. Like anything else, a beginner running program is easier if it becomes routine. Set aside a certain time each day that is designated as your running time.
  • You may experience some soreness. This is normal. However, if you experience sharp pain, it’s best to stop. Proper rest might do the trick. However, if the pain ramps up again, consult a doctor.

 

How to Avoid Runner’s Trots

Some athletes call it runner’s trots; others call it diarrhea. Whatever the name, few athletes openly discuss the topic; yet many secretly suffer. Here’s some information about this stinky topic that might help bring peace to your workouts.

Q. Does anyone else worry about undesired pit stops while exercising?

Yes. Diarrhea is a major concern for many athletes, particularly those in running sports. Of these athletes, an estimated 20 to 50 percent suffer from “urgency to defecate.” Running jostles the intestines, reduces blood flow to the intestines as the body sends more blood to the exercising muscles, stimulates changes in intestinal hormones that speed up transit time, and alters absorption rate. Dehydration exacerbates the problem. Add a pre-existing bowel problem, and you are even more likely to be bothered by pit stops as your exercise ramps up.

Q. How often do most athletes have a bowel movement?

Some athletes poop once a day. Others poo twice a day, and some go once every two or three days. “Normal” is what is normal for your body. You can learn your personal transit time by eating sesame seeds, corn, or beets—foods you can see in your feces. Pay attention to how much time passes between intake and output.

Exercise (even weight-lifting) speeds up transit time, especially if you do more exercise than usual. A study with healthy, untrained 60-year-old men indicated their transit time accelerated from an average of 44 hours to 20 hours after they started lifting weights.

Q. Is my diet causing the problem?

Your diet can create the problem, but medical issues such as celiac or irritable bowel syndrome (IBS) can cause chronic loose stools. Just being female increases the risk of experiencing loose stools, particularly at the time of the menstrual period. Add stress, pre-event jitters, high intensity effort, and it’s no wonder many athletes become plagued by urgency to defecate. This can particularly affect novices whose bodies are yet unaccustomed to the stress of hard exercise.

To figure out if the problem is connected to your diet, keep a food and poop chart. For at least a week, eliminate a suspicious food. Observe any changes in bowel movements. Next, eat a hefty dose of the suspected food; observe changes. For example, if you stop having diarrhea when you cut out popcorn, but have trouble during a long run after eating a tub of the stuff, the answer becomes obvious. Eat less popcorn.

Q. What are the common dietary triggers?

1) Fiber. Triathletes with a high fiber intake reported more GI complaints than those with less fiber. Cut back on high fiber cereals and, if needed, fruits, veggies and whole grains. Reduce your fiber intake for one to three days prior to competition.
2) Sorbitol. If you enjoy sugar-free gum, candies, and breath mints that contain sorbitol (a type of sugar), take note: sorbitol triggers diarrhea in some people.
3) Coffee and tea. Hot fluids can stimulate gastric movement.
4) Fatty foods, spicy foods, alcohol and a high dose of Vitamin C.

Q. I’ve heard milk causes diarrhea?

Some athletes have trouble digesting lactose, the sugar that naturally occurs in milk. If you are lactose intolerant, you may experience gas, bloating, and diarrhea. Try switching to lactose-free milk (such as LactAid Milk or soy milk).

Q. Should I go on a gluten-free diet?

Gluten, a protein found in wheat, is known to cause diarrhea in people with celiac disease. About one in 125 people has celiac (gluten intolerance). First, get a medical diagnosis before embarking on this difficult diet. Even if diagnostic tests are negative, some people feel better avoiding gluten. For more information, see www.celiac.org and www.GlutenFreeDiet.ca.

Q. I’m afraid to eat or drink anything during exercise. If I succumb, I inevitably get diarrhea. Suggestions?

I suggest you start drinking earlier and stay well-hydrated. Intestinal complaints are common in athletes who have lost more than 4 percent of their body weight in sweat. That’s six pounds for a 150-pound athlete. Becoming dehydrated may have triggered the diarrhea, not the water or sports drink.

Your best bet is to train your body to tolerate fluids. Start with small amounts of water during exercise for a week or two, then transition to diluted sports drinks, and then eventually to full-strength sports drinks. Or have plain water and mints or hard candies.

Q. Can I take some sort of anti-diarrhea medication?

When all else fails, consult with your doctor about taking anti-diarrhea medicine, such as Imodium, one hour pre-event. Perhaps that will be your saving grace for special events, but not on a daily basis. Caution: Taking Imodium without diarrhea can leave you constipated.

Q. Any other tips to help manage dreaded diarrhea?

•If you are a morning runner, drink a warm beverage (tea, coffee, hot water) to stimulate a bowel movement. Allow time to sit on the toilet to do your business prior to exercise.
•Before you embark on a hard workout, exercise lightly to help stimulate a bowel movement, poop, and then exercise hard.
•Experiment with training at different times of the day. Perhaps morning exercise, after having had a bowel movement, is preferable to an afternoon workout, at which time the intestinal tract has accumulated daytime food and fluids.
•Choose more foods that tend to be naturally constipating, such as bananas, white bread/bagels, white rice, and pasta.
•Exercise with a bathroom nearby, such as at a gym.
•Design your running route to include a bathroom, such as a gas station, fast food restaurant, or a friend’s house.
•Before and during exercise, visualize yourself having no intestinal problems. A positive mindset (as opposed to useless fretting) may help control the problem.

As your body adjusts to exercise, your intestines may resume standard bowel patterns. But this is not always the case, as shown by the number of experienced runners who carry toilet paper with them while running.

The bottom line: You are not alone with your concerns. Yet, your body is unique and you need to experiment with different food and exercise patterns to find a solution that brings peacefulness to your exercise program.

source: Active.com

Beat your personal best

Want to make it to the finish line faster? Finetune your run with these tips.

1. Work on your form
An efficient running style will lead to greater gains all around, with fewer injuries, faster runs and increased comfort, so concentrate on good form. As you run, lift your heel up to your butt, drive your knee through, extend your lower leg, then claw your foot back. Keep your head lifted, shoulders back and down, and your abs engaged. Your neck should be relaxed throughout. Ensure your arms swing in the direction you’re travelling and pump your fists forwards and your elbows back. These may sound like small changes, but they’ll make a big difference to your running technique and your results.

2. Boost your core
Working on your deeper postural muscles will give you a more stable trunk, allowing you to generate more power through your arms and legs. Do plenty of planks and Swiss ball exercises to help you develop your very own centre of excellence.

3. Join the resistance
Make circuit-based gym sessions a key part of your regimen. Include lots of squats, lunges and deadlifts (using barbells and dumbbells) to build strength in your leg muscles. This will help to propel you forwards with much greater force.

4. Be dynamicand active
This is absolutely crucial as far as your warm-up is concerned, both for everyday training and for your race days. Research has revealed that static stretching provides little benefit before a run and may even increase your risk of injury and slow you down. Instead, try to focus on mobility, gently moving your joints through each range of movement.

5. Give it some bounce
Bounding is a really great way to develop more power in your legs. Give this simple exercise a go next time you go for a run. Try to think of lengthening your stride and increasing your knee lift, so that your speed actually decreases. Now focus on reducing the length of time your foot is in contact with the floor for, and push off the toe so that your foot action speeds up and you explode upwards and forwards.

6. Head for the hills
Include a few shuttle runs (short bursts of speed over short distances) on a hill as part of your training. Use the uphill section as your work phase and downhill as recovery, but also reverse the exercise to reap the maximum benefit. Uphill bursts will build leg strength and downhill sprints will help your legs get used to moving faster.

7. Keep setting those goals
It’s important to remember that your body adapts to the physical stress of regular exercise by making changes at a cellular level, leading to noticeable improvements in your fitness. This principle of progressive overload means that as your body gets used to the demands of your exercise, and you begin to get much stronger and fitter, you’ll be able to take on increasingly challenging workouts. So make sure you’re raising the bar at every session.

Get Over It: Shin Pain

Exercises and advice to keep your lower legs healthy and strong.

Shin splints are a common beginner’s injury, so many seasoned runners assume they’re immune. But medial tibial stress syndrome, the top cause of shin splints, is usually triggered by overtraining–something that can befall even experienced runners. If you feel soreness or pain along your shinbone while running, check your training log. Chances are you’ve increased your mileage or intensity too much without enough rest. Other causes include running on hard or uneven road surfaces and wearing worn-out shoes. Stretching, strengthening, icing, and replacing shoes are effective rehab strategies (see below). If your pain persists, you might have a stress fracture or compartment syndrome, conditions that require a doctor’s care.

Rehab

At the first sign of discomfort, take a few days off from running. You can cross-train, but stick to low-impact activities like swimming, pool running, or cycling. Take anti-inflammatory medications and rub your shins with ice for 10 minutes after exercise. Replace your running shoes if they’ve logged 300 to 500 miles. Build range of motion in your calves and strengthen your shin muscles. When you return to running, start slowly, gradually increase your miles, and stick to softer surfaces when possible. To prevent a relapse, continue to stretch and strengthen even after your symptoms fade.

Get Flexible

1 Sit tall in a chair with knees bent 90 degrees, feet flat on the ground. Keeping your right heel on the ground, gently raise your right forefoot up and back toward your shin until you reach a point of slight discomfort. Return it to the ground. Repeat 10 times with each foot.

2 From the same position, lift your right forefoot up, and trace the letter “J” in the air with your foot. Return it back to the ground. Repeat 10 times with each foot.

Get Strong

1 Sit tall in a chair with your right leg extended and an ankle weight on your foot. Slowly draw your toes back until you reach a point of slight discomfort. Then extend your toes forward until you feel tension. Repeat 10 times with each foot.

2 On a stair step, stand on the balls of your feet, heels over the edge. Slowly raise your heels, then lower them below the starting position. Repeat 10 times–and do 10 more reps with your toes inward and then outward.

from RunnersWorld.com