6 Ways to Boost Your Metabolism This Fall!
Wednesday, 14 October 2009 19:58
Fall has arrived, and so has the mentality of the holiday season. You know exactly what I am talking about! With the comforts of warm, loose-fitting Fall fashions, it's easy to trade in healthy summer salads for delicious cookies, cakes, and pies! Afterall, your New Year's resolution will be to loose 10-15 pounds to get yourself back on track after the holidays have passed, right? Well, not this year! We have included some great metabolism boosting tips to help battle the holiday bulge and keep you fit and feeling amazing through the rest of the year!
1. Know Your Daily Calorie Requirements
This is extremely important. Calculate how many calories you need to consume each day in order to shed pounds and keep your metabolism working. Your calorie intake level is determined by factoring in your age, weight, height, sex, activity level and body mass. Click Here to calculate.
2. Eat Several Meals a Day!
This sounds crazy, but it really works. Instead of eating 3 large meals a day, try dividing those meals into smaller portions and eating more frequently throughout the day. The key is to make sure your meals are nutritious. If you eat smaller 200-400 calorie meals every 3-4 hours, your body will expend more energy to digest the food and your metabolic rate will increase.
3. Stay Active
With cooler weather and rainy afternoons, it's easy to become lazy and skip a gym class or two. However, activity is key when it comes to boosting your metabolism. Afterall, physical activity accounts for 20%-40% of calories burned each day. If you have a hard time motivating yourself to go to the gym, try going for a brisk walk, clean the house, take the stairs... etc.
4. Hit the Weights!
Muscle burns more calories than fat. Therefore, the more muscle you have, the more calories you body will burn! Weights aren't just for the jocks anymore!
5. Get Some Beauty Sleep
Did you know that your body burns calories while you sleep? Well, it's true! Sleep deprivation can have negative effects on your overall health. Be sure to get plenty of sleep each night. Sleep los may also increase hunger and slow down the body's metabolism; this can make it more difficult to lose weight.
6. Drink Plenty of Water!
Water is our friend! The energy-burning process of metabolism needs water to work effectively. Water not only fills you up, but it helps to rid your body of toxins and bloat. Drink at least 8-10 glasses of water a day.
Maintaining Your Health and Style
Tuesday, 13 October 2009 00:00
Does your exercise schedule revolve around your salon visits? Are you afraid to increase your cardio workout for fear that you might bust a sweat and ruin your hair? Well, you are not alone. Our hair and exercise is an ongoing issue for many women. The key is to realizing that exercise is not a luxury, but a necessity. Approximately 77 percent of African-American women are either overweight or obese. Studies have shown that nearly 30% of those women have indicated that their hair prevents them from exercising. Yes, sweat is to black hair, as kryptonite is to Superman!
So how do we figure out a way to maintain our style and our health? Here are a few tips:
Blood Pressure and Exercise
Written by http://www.goforbpgoal.com Wednesday, 15 July 2009 22:51
Engaging in physical activity that increases your heart and breathing rates for at least 30 minutes most days of the week can lower your blood pressure by up to 9 mm Hg. In addition, regular exercise helps you maintain a healthier weight, another important way to control blood pressure. Always consult your doctor before starting an exercise program. There are numerous activities that count as positive physical activity, such as walking, yoga, gardening, and swimming. No matter how busy you are, adding physical activity to your routine is manageable; there is no need to run a marathon - but, hey, if you would like to run a marathon, do it!
Tricks to sneak in time for exercise:
- Walk with the kids whenever you can
- Take the stairs instead of an elevator or escalator
- Park your car in farther away lots
- Limit family TV time
- Go for after-dinner walks
- Buy inexpensive pedometers for the family and reward the family member who takes the most steps each week
- Enjoy weekends in the park
- When traveling, stay at hotels with a fitness center
Nutrition and Blood Pressure
Fad dieting can be dangerous and ineffective. Don�t do it! A consistent diet made up of a variety of foods eaten in appropriate quantities will ensure you get the nutrients your body needs while guiding you to weight loss.
Each day, try having:
- 6 servings of whole grains
- 5 servings of fruits and vegetables
- 3 servings of fat-free or low-fat dairy*
- 2 servings of lean meat, poultry, seafood and vegetarian protein**
**Include at least two servings of fish, preferably fatty fish, per week.
†Work with your physician to find a diet that is right for you.
Tricks to sneak in healthier eating habits:
- Cook large amounts on the weekend and freeze portioned meals for the week
- Keep raw and frozen veggies in the house for snacks
- Add plenty of vegetables to soups, stews, and sandwiches
- Substitute spinach (or any dark leafy vegetable) for iceberg lettuce
- Drink 100% fruit or vegetable juice instead of soda
- Add grated carrots or peppers to sauces
Beauty Sleep
Written by D. Owens Tuesday, 14 July 2009 23:38
How many times have you heard someone make cursory mention of your need for
beauty sleep and dismissed it as either their half-hearted attempt at being
humorous or their mindlessly repeating an old wives tale out of sheer habit?
Well I've got news for you. Although increasing the amount of sleep you get each
night may not guarantee you a career as a supermodel, it will contribute a great
deal to your overall health.
Why do we need sleep?
Sleep is such a crucial component of our lives that most of us spend about 1/3
of our time doing it. It is not just a luxury for those whose schedules aren't
completely cluttered with activities either. Sleeping is vital to brain function
and regeneration. Many key physiological events take place during our slumber,
not the least of which are allowing the brain to organize and store memories, as
well as allowing the body to generate growth hormone. Ever wonder why babies
sleep an average of 16 hours per day? That's why. There bodies are going through
such rapid transformation and the bulk of the growth hormone produced by our
bodies occurs during sleep. It probably wouldn't be too big a stretch to suggest
that hair growth among the sleep deprived is less than those catching enough of
the proverbial “Z's”.
Diet and Exercise for Healthy Hair Growth
Friday, 10 July 2009 22:40
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Healthy Hair and Exercise:
Lack of physical activity and poor dieting will without a doubt lead to dry, brittle and lusterless hair. It is no secret that regular exercise and proper nutrition directly influence the hair's integrity and overall appearance. Only a healthy body can have healthy hair. Now this is not to say that you can't use products to achieve the "look" of healthier hair; sure you can, but why pretend when you can transform your tresses by following these simple requirements;
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Diet and exercise are important factors to achieving healthy hair. Exercisizing regularly helps to reduce stress which can contribute to hair loss, and helps to promote circulation to the scalp so that the proper nutrients are being delivered.
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Keratin,( an insoluable protein) makes up almost 97% of the hair. Therefore, maintaining a diet that is rich in proteins will result in healthy, radiant hair. Proteins will give your hair more strength and will prevent it from breaking and splitting. Eat protein rich foods like fish, meat, milk, cheese and cereals.
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Drink plenty of water! ¼ of the mass of a strand of hair, is made up of water. 8-10 glasses per day will aid in improvement of overall shine and moisture of the hair.
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Remember your ABC's! Eat foods that contain the vitamins necessary to grow healthy hair.
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o Vitamin A promotes a healthy scalp and radiant skin.
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o Vitamins B and C promote hair growth and color.
10 Foods for Hair:
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1. Carrots. Carrots are an excellent source of Vitamin A, which promotes a healthy scalp.
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2. Oysters. Oysters contain zinc, (a powerful antioxidant) and have amazing hair-boosting abilities.
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3. Low-fat dairy products. Low-fat dairy products are excellent sources of calcium, which is an important mineral for growing hair. May include yogurt, milk, cheese, cottage cheese, etc.
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4. Whole Grains. Whole grains can be found in breads, cereals and snacks! They contain a healthy dose of iron, Vitamin B and zinc and will boost your energy when it is low.
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5. Eggs. Eggs are naturally rich in Vitamins A, B, D and E; all of which are excellent for healthy hair. Vitamins A, D and E are especially useful to prevent and treat hair loss.Vitamin A increases sebum production which oils and prevents dandruff and thick scalp.
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6. Nuts. Nuts contain Omega-3 fatty acids which promote overall hair health. Walnuts, almonds, cashews and pecans make great snacks!
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7. Salmon. Like nuts, Salmon is rich in Omega-3 fatty acids as well. It is also a great source of iron and vitamin B-12.
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8. Dark green Veggies. Veggies like broccoli, spinach, and asparagus are amazing sources of vitamins A and C. These vitamins aid in the body's production of sebum, which is the body's natural conditioner for the hair.
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9. Chicken and Turkey. Poultry is a high-quality protein that also is rich in iron.
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10. Rice and Oats. Rice and Oats contain Silica, which helps to prevent baldness, stimulates healthier hair growth and assures beautiful shine, luster and strength.
Remember, what you put into your body comes out through your hair!
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