How to eat healthy around the holidays?

holiday eating
santa eating cheesburger

Ah, the holidays are coming… holidays is a real-time to test your healthy routine that you are trying to build, tweak and refine from the year. Many people get terrified in a holiday season that they might spoil their healthy routines and their all progress that they earned hardly.

But in these holidays, instead of ruin your healthy habits, let’s find with me some fabulous ways to nourish your bodies. So you can have a lot of fun at holiday celebrations and can be healthy too.

Eat Regularly

Eat regularly before the day of the party so you will have less room to eat more at the party. Keep eating small meals regularly throughout the day. It will keep you safe from overeating at the event.

Stay hydrated

Staying hydrated suppress sugar craving, and it also prevents overeating. Whenever you notice a yearning for the junk foods; diverge your feeling to drink one full glass of water. Then evaluate your feelings before going to the treat.

Use the small plate

Many studies show that people try to fill their plates without considering the size of plates. So, always choose the small plate to avoid overeating.

Start with the simple food

First fill your plate with the vegetables, green salad, fruits, and with lean meats. If there are a lot of other yummy dishes which are high in calories, taste those dishes in the end. There are chances, after filling with the healthy food, you will no longer be able to eat other high calories dishes a lot.

Limit the use of alcohol

When you go to the party, always start with the non-alcoholic and low calories drinks such as diet soda and sparkling water. It will help to quench your thirst in place of alcoholic beverages.

Wait for 10 minutes

When you have eaten a small plate of healthy foods, wait for at least 10 minutes. This will give time to your brain in which it will send a signal to your stomach if it is full. After that 10 minute wait, your craving of hunger will be satisfied.

Do those activities which do not include foods:

Take a few family members with you and take a walk around the neighborhood. Do some other activities such as playing football, or engage them in the board game. Take your focus away from the food.

Socialize away from food

When you are standing at the party and talking with others, try to stand apart from the food. It will also prevent you from overeating.

Always eat mindfully

Taste each bite. Put the fork down between bites. Keep your focus on the savor, and enjoy when you are eating.

It is easy to start eating healthy foods in an excessive amount. You can think that this is a portion of healthy food so it will always be good for you. But keep in mind, getting too many healthy foods can also be just as bad for you as eating unhealthy foods.

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Cold-Weather Accessories Require for Winter Walk

walking in  cold weather

A brisk walk on the crisp cold day, whether for fun or fitness can be refreshing and exhilarating. But the first essential step in winter weather is safety. It includes keeping our skin protected from frostbite and frigid wind. The second step is keeping our body dry and warm. In earlier days, winter clothing was considered wearing wool clothes. But now winter clothing means wicking fleece and warm to manage both the sweat and heat. Here are some items that you require for the winter walk.

Use the storm swindle gaiters:

Spat are not only made to use for climbing to the slops, but you can also use it to make your body safe from harmful and painful windburn onto the blustery walk. Gaiters are lightweight, and it dries very fast. It repels rain and snow and keeps you comfortable and dry. Another awesome thing about using swindle is it wicks the sweat too, so it does not matter how fast you are moving, you will stay dry.

Use around knitted caps:

Whether you are walking for your fitness or just for the refreshments, these knitted caps with the warm woollen cloth help to keep your heated and it will keep your ears and head warm and dry. Knitted caps work like a wall against winter coldest and wind days. Moreover, you will find many stylish knitted caps in the market so you will look awesome in these knitted caps with any outdoor outfit.

Use adjustable run gloves:

When the temperature falls between the warm and the cold than using changeable run gloves is necessary. Put the hood on your fingers to keep it warm and remove it to take your hand’s breath if they heat up more. They are useful to pick for the dusk or dawn when the light and temperature are kept on changing.

Use of infrared swindle gloves:

In cold fingers are the first body part which freezes and nothing is worse than the freezing finger digits within the gloves. Swindle gloves use infrared technology to help and absorb to maintain body heat. Infrared swindle gloves are made up with the soft brushed fleece. By wearing this, none of your body parts will expose to chill.

Using charged wool socks:

Using charged fleece socks are faster than traditional cotton socks. These socks have technology which removes odour from socks and provides you with comfortable longer hikes or walks.

Use the liner gloves:

In some days when you are looking for something light that requires to keep your hands warm. You can wear this liner gloves below the more cumbersome mittens or gloves. These gloves will make you move your hand free, and you can grip anything in your hand comfortably by wearing these gloves.

Safety devices and traction:

If you want to walk on the snowfall or ice, you can add the traction device in your footwear like shoes with cleats built or slip-on-cleats. It will help you to provide a grip on the slippery surface.

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Benefits of good night sleep on health

better sleep

Do you want a happy, healthier life skin? Want an active lifestyle? Want to improve your cognitive capability? Want the exercise free and diet free ways to maintain a healthy weight. You will wonder by knowing that you can fulfill all these tasks by just laying down on your bed. No, I am not talking about that. I am talking about a healthier and relaxed good night sleep.

From the sharper cognitive capability to the balanced healthy weight and the brighter complexion these all you can gain through the healthier lifestyle and getting good night sleep can contribute in it a lot. This article will walk you through some fabulous benefit that why you need good ZZZs for the healthy lifestyle.

Improve concentration and attention

There is no surprisingly thing that getting a good night’s sleep can provide you with a high energy level. Taking rest are also requires to keep your mind active and attentive throughout the day. If you do not take the proper sleep then the next day of that night your body and brain will not function properly. It could smear your attention, concentration, risk assessment, reaction times and strategic thinking. Good night sleep is more important when you are operating heavy machines or doing such a task in your routine life which requires a lot of your mental attention. So getting a lot of sleep can help you out to stay focused and sharped all day long.

Make and learn memories

Taking enough sleep is not only require for your physical health but it is necessary also for good mental health. When you sleep, your brain starts to process and organise all the information which you have taken throughout the day. This process will convert your short term memories into long memories. In this way, when you will wake up, you can see things more accurately and clearly.

Provide you with a healthy heart

A shortage of sleep can enhance the risk of developing coronary heart disease, diabetes, and high blood pressure. Walking a lot help central nervous system work actively. Our central nervous system is responsible for how our body reacts when we sense danger in our life. The central nervous system manages the fight or flight response when we sense danger surround us. The central nervous system also stimulates the cardiovascular system of our body and increase our body blood pressure which we require to wake up. But if you will awake too early often on your routine, then your body can’t manage this rise of blood pressure. Having high blood pressure consequently can create coronary and stroke heart disease.

Provide you with the robust immune system

Taking the good night sleep makes your immune system strong. Through the strong immune system, your body can fight against the germs and viruses. Taking sleep which your body requires to keep your body fit. Sleep provides the strength to your body cells and proteins which make your immune system active against bacteria.

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How Constantly Feeling Stressed Can Lead to Weight Gain

Studies have shown that excess stress can cause sleep disturbances, headaches, depression, and digestive problems. According to a new research, chronically high stress levels can wreak havoc on your metabolism, thereby resulting in weight gain and obesity.  Stressful experiences trigger hormone production in the body, which can lead to unhealthy eating habits. When under stress you may turn to food as a coping mechanism or a way to make yourself feel better. However, it’s important to note that prolonged, chronic stress can quickly lead to hormonal changes that may drive cravings for less healthy food and even up your appetite. Here’s why you may need to consider destressing ASAP. 

Stress makes you Miss out on Sleep

Excess stress has been shown to cause sleep disturbances. Sleep deprivation impairs your immune system, emotional stability, and cognitive functions. Research shows that sleep deprivation decreases level of human growth hormone and affects your body’s sensitivity to insulin. As a result, your body experiences decreased metabolic rates and a higher propensity for fat storage. It’s important that you sleep between seven to nine hours a day to promote a healthy weight. 

Stress Promotes Insulin Resistance

The body’s response to high stress levels has been linked to changes in insulin. Stressful experiences causes the body to tap into and break down protein stores into sugar or blood glucose, providing it with energy for a fight or flight response. The two hormones released at this point are adrenaline and cortisol. After some time, the effects of adrenaline wear off leaving the stress hormone, cortisol hanging around. Elevated cortisol and blood sugar levels then promote insulin resistance in the body. Over time, your body will have increased fat storage which can lead to obesity and Type 2 diabetes. 

Stress Moves Fat to your Belly

Our friends at a Med Spa in Nashville TN mentioned, elevated cortisol levels in the body has been shown to drive cravings for less healthy food, which make it easier to accumulate belly fat. The secretion of the stress hormone, cortisol in response to a stressful condition signals your body to store belly fat. Whether you’re overweight or have a healthy weight, stress-induced belly fat increases your risk for diabetes and heart attack. 

It Kicks your Cravings into High Gear

When a person is constantly experiencing stress, he or she may experience overexposure to the stress hormone, cortisol. As a result, he will turn to food as a way to cope to stress. Note that cortisol is a significant appetite stimulant. The stress hormone can make you crave for foods that are high in sugar, fat or both. Once consumed, high-sugar foods or junk food make so easier to accumulate belly fat. Foods with high sugar and fat content are typically less healthy and will certainly affect your overall health.  

Exercise Wrecks your Workouts

Psychological stress has been found to inhibit muscle recovery after a resistance training exercise. Cortisol is a muscle-degrading hormone and has been shown to blunt the effects of muscle building hormones like testosterone. If you’ve ever encountered a person under stress, you know how hard it is to get them out to just do any exercise. Skipping the gym is so easy when a person is stressed. 

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