Health & Fitness/Remedies – Online Marketing Scoops

Get Fit In 2020 With These Apps And Gadgets

New Year, new fitness apps!

Happy New Year! Whether you’re recovering from the excesses of November and December or you’ve vowed to get into shape in 2020, January often means you’ve got some fitness goals.

Here are five apps and gadgets (and several runners-up) to help get you started on the journey to a new, fitter you.

1. Nike Run Club

Year after year, Nike Run Club is still my favorite running app. If you have an Apple Watch Nike Edition, the exclusive Nike watchfaces have dedicated complications for launching the app and a tally of your last run (or a guilty nag if you haven’t hit the pavement for a while). Even without an Apple Watch, though, the NRC app is easy to use, gives great on-the-go and historic information, and offers an impressive library of guided runs. They’re my favorite thing in the app, with content for everyone from beginners, to seasoned runners, to those just looking to get a little meditation in on the run (thanks to their collaboration with Headspace). The personalized coaching is great as well. If you have a run goal in the next 8-13 weeks, set it up and the app will create a training plan for you. Not only will you get intervals, long runs, and tempo runs, but the app will learn where your fitness level is and adjust the metrics as needed.

Runners up: Runkeeper, Strava

2. Garmin Venu

The Garmin Venu is the first I’ve ever used that rivals the Apple Watch for screen clarity. Readable in full sunlight, gorgeous indoors, the AMOLED screen is just as impressive in person as it is in product shots. Garmin puts that new tech to work with watchfaces that animate when you turn the watch towards you, on-wrist workout animations, and an always-on screen. Being the latest tech from Garmin, the Venu gets some interesting new health features like Breathwork. It’s like a meditation workout, taking you through multiple steps to achieve “mindful breathing.” The Venu also keeps track of your respiration rate, adding yet another metric to your workouts to obsess over in the best-in-class Garmin Connect app. That’s where you’ll see the other new metric – estimated sweat loss. Ultimately the Garmin Venu is a more than capable fitness companion that can help you with every step, lap, and rep.

Runners up: Apple Watch Nike Series, Garmin fenix 5X Plus

3. Down Dog

If you’re looking for a little more mindful exercise in your life, yoga is a great place to begin. The problem with most yoga apps is that they use pre-recorded routines. That’s fine at first, but after a while, you not only get bored with the same-old, same-old, you reach a fitness plateau. Down Dog eliminates that by offering workouts that are put together on the fly based on your time restraints, level of expertise, or desired focus. You’ll get yoga routines that are fresh every time you start the app, with music that changes each time you workout. The app is free, but a 1-year subscription is only $19.99. It’s a great investment. If yoga isn’t your thing, Down Dog also just released three new apps that are completely free for the month of January: HIIT, 7 Minute Workout, and Barre. They all use the same kind of random exercise generators as the original Down Dog app to keep you engaged (and hopefully working out more often).

Runner up: Beachbody on Demand

4. Headspace

Headspace is a meditation app that provides a staggering amount of specialized sessions for everything from learning how to meditate, to dealing with anxiety and stress, to sports training (and that’s just the tip of the iceberg). It’s built on the idea that we can improve our mental health with just 10 minutes of daily training. If you think about it, it makes a lot of sense. When, if ever, do you have more than a couple of seconds throughout the day when you’re not bombarding yourself with some sort of sensory input? Taking 10 minutes to unplug and focus on what your mind and body are actually doing and feeling can provide a tremendous amount of insight. Headspace also introduced a Sleep portion of the app last year that has everything from guided meditations for sleep to 8-hour “Sleep radio” streams. Sleep meditations are all randomized to keep you from anticipating the next portion (which actually makes you more alert) and help ease you into better slumber. If you’re looking to improve your physical fitness as well as your mental fitness, Headspace has teamed up with the NBA to provide a series of interviews and guided meditations that focus on performance and conquering the stresses that can come with an active lifestyle. An annual subscription is now only $69.99 (down from $99.99). While it may be pricey, I’ve found Headspace has returned my investment tenfold. If you only get one app on this list, it should be this one.

5. Orangetheory

OTbeat Link wtih Apple Watch (not included)

Orangetheory Fitness

If self-guided exercise isn’t your thing, then I highly recommend checking out Orangetheory. Training consists of high-intensity fitness classes that mix running, rowing, free weights, and isometric exercises in an ever-changing instructor-led workout. OT’s claim to fame isn’t just how each workout is arranged, but how it uses targeted heart rate zones to ensure you’re getting results. Each workout requires you to use a heart rate monitor that then displays your heart rate, percentage of effort, and overall intensity (along with everyone elses’) on monitors sprinkled throughout the gym (and also your individual metrics on their new treadmills and rowing machines). With the introduction of the OTbeat Link device that attaches to your Apple Watch and eliminates the need for a secondary heart rate monitor, it’s going to be easier than ever to drop in and close your rings. And starting soon, you can sign up for the annual “Transformation Challenge” where you’ll get dietary and lifestyle tips (in addition to fitness tips) while working on your goals.

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Anthony Karcz

I’ve been writing about technology, gadgets, and pop culture back before Apple had even thought of the iPhone. I’ve seen the rise and fall (and rise again) of Apple. I’ve watched c-beams glitter in the dark near the Tannhäuser Gate… In addition to Forbes.com, I am a contributor at TheRoarbots.com. As a technical writer, I specialize in deciphering the undecipherable, untangling the kraken-like documentation tangles that software companies find themselves in, and teaching users how to successfully navigate their products on the other side. I also enjoy playing in superheroic worlds of my own creation (you can find out more about my fiction endeavors at AnthonyKarcz.com). You can find me on Twitter (@sunstreaker84), Facebook, and Google . If there’s something you want to see me tackle, drop me an email at: anthonyATanthonykarczDOTcom.

Source: Get Fit In 2020 With These Apps And Gadgets

This approach is backed by 10 years of research and scientific data. There are thousands of people who are already using everything I am going to share here.

This Minimalist Approach DOES NOT require you to:

Run or perform any type of cardio exercise to get results…

Live in the gym and lift weights 5 times a week….

Or follow strict, restricting diets that deprive you from your favorite foods…In fact, you won’t have to sacrifice anything.

You can still party until dawn, drink alcohol, and have fun with your friends…

Eat all your favorite foods like chocolate, pizza, and ice cream…

You can even just lie around 4 days a week — as long as you follow this Minimalist approach, you will grow your arms, have amazing pecs, and get those rock-hard abs.

Within a month, you’ll notice your fat slowly melt away. You’ll see your muscle mass steadily grow. Not only that, but your overall physical, mental, and psychological health will greatly improve.

Sound too good to be true?That’s what some of my customers and clients thought too…

How To Create an Exercise Routine You’ll Actually Stick To

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wellness-2-stock-6 — If you work out in your living room, you can squeeze in a quick exercise any time of day. Angela Lang/CNET

If you work out in your living room, you can squeeze in a quick exercise any time of day. Angela Lang/CNET

Caroline Roberts mugshot

By: Caroline Roberts

Source: How to create an exercise routine you’ll actually stick to

PsycheTruth

3.27M subscribers

Total Body Workout + Weight Loss Tips!! Fat Burning Fitness Routine for Beginners, Home Exercise ♥ Our FREE Yoga App for Apple: https://apple.co/2MhqR8n ♥ Our FREE Yoga App for Android: https://bit.ly/2MidhBO ♥ Start Your Two Week Free Trail http://www.psychetruth.vhx.tv ♥ Help Support This Channel http://www.patreon.com/psychetruth ♥ Subscribe To Our Podcast http://wellnessplus.tv/podcast-audio/ #WellnessPlus #WorkoutWithSanela #TotalBodyWorkout ——————————————– Total Body #Workout + #WeightLoss Tips!! Fat Burning #Fitness Routine for #Beginners, Home Exercise Get ready to burn fat and lose weight with Sanela! How to get fit and healthy, full body fat burning fitness- great for all levels. Sanela also shares her favorite tips for weight loss! Sanela teaches private yoga lessons and classes in Austin. https://www.instagram.com/sanela_yoga/ https://www.youtube.com/user/30dayext… Inquire about Private Yoga Lessons: sanelaosmanovic8@gmail.com Sponsored by Cubii– Workout while you work with this under desk elliptical machine. Use the Cubii App to track your progress, compete with other users and even link to your FitBit! https://fbit.co/2Sqx ♥ Follow our Social Media https://www.instagram.com/psychetruth http://www.facebook.com/psychetruthvi… http://www.twitter.com/psychetruth Related Videos: Ultimate Ab Workout! 20 Minute Abs & Core Strength Exercises for Six Pack at Home for Beginners https://www.youtube.com/watch?v=9knKH… Full Body Workout & Total Body Stretch Flexibility Challenge! Beginners 20 Minute Routine https://www.youtube.com/watch?v=qD40D… 20 Minute Yoga Workout: Bye-Bye BELLY FAT!! Beginners Weight Loss at Home for Abs, Exercise Routine https://www.youtube.com/watch?v=dbe8U… Yoga for Weight Loss & Belly Fat, Complete Beginners Fat Burning Workout at Home, Exercise Routine https://www.youtube.com/watch?v=WmSIM… © Copyright 2016 Target Public Media LLC. All Rights Reserved. #Psychetruth

4 Wellness Trends You Have To Try

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Wellness is seeping into every aspect of our lives, from exercise and diet to sleep and work. According to the Global Wellness Summit, complete health also has become a big business, raking in $4.2 trillion a year worldwide.

As GWS prepares for its annual conference of industry professionals at Grand Hyatt Singapore October 15 to 17, we asked organizers to share their insights on the latest trends in approaches to wellness.

Nature Immersion Getaways

GWS reports that there’s a wave of global urbanization, with 55 percent of the world population living in cities. That number is projected to jump to 68 percent by 2050. A consequence of this surge in urban living is that people are seeking ways to immerse themselves deeper into nature. Hotels are accommodating by moving workouts and spa treatments into the great outdoors. But nothing captures this trend more than the rise in forest bathing.

Today In: Lifestyle

Shinrin-yoku, or forest bathing, began in Japan in the 1980s. Despite the translation, the practice doesn’t literally mean to take a bath among the trees. Instead, it focuses on soaking up the essence of the forest. The practice is supposed to aid immune systems, reduce blood pressure, ease stress, boost energy and improve sleep.

Forbes Travel Guide Four-Star L’Apothecary Spa at L’Auberge de Sedona in Arizona steeps you in its pristine Oak Creek surroundings with its Connecting with Nature offerings. Led by a certified forest bathing facilitator, the personalized sensory sessions encourage you to absorb the gushing waters, towering trees, red rocks, blue skies and local wildlife. You’ll receive a journal to record your experience. Another option is a nighttime forest immersion. Star bathing helps you find peace under the serene starlit sky amid the wooded backdrop. When the darkness of night envelops your sight, your other senses are heightened.

Grand Velas Los Cabos' Spa — Grand Velas Los Cabos’ Spa.

Velas Resorts

Tough and Transformative Wellness

Travelers want to visit wellness destinations that push them harder to conquer challenges, engage in extreme experiences and, ultimately, transform them, GWS reports.

Four-Star Four Seasons Hotel Hampshire in England has devised The Escape, an antidote to boring old fitness routines. Amid the property’s 500 countryside acres, the two-day bootcamp includes an outdoor meditation session, two “extreme” exercise classes, a nutrition masterclass, tailored treatments in the spa, yoga, tai chi and a highwire adventure.

Chatham Bars Inn hosts an ongoing Wellness Weekend series that features interactive itineraries hosted by wellness experts in stunning Cape Cod. The activities consist of mindfulness workshops, motivational lectures, personal coaching and plenty of exercise at the Four-Star hotel.

In Mexico, Four-Star Grand Velas Los Cabos targets women with its five-night Alpha Female Adventure Getaway. The rigorous schedule includes a power hike through the Sierra de la Laguna biosphere reserve, swimming in a hot spring, snorkeling and paddleboarding. The getaway also comes with a four-handed tequila massage, an 80-minute treatment that releases muscle tension. A therapist rubs the liquor into the skin to reduce inflammation.

The Ritz-Carlton, Tysons Corner.

The Ritz-Carlton, Tysons Corner.

Sleep Performance

Alongside exercise and diet, sleep is essential for optimal health. And the focus on rest across the travel industry has been one of the biggest wellness trends.

Hotels are rethinking the sleep experience. Four-Star The Ritz-Carlton, Tysons Corner is attacking stress-induced insomnia with a holistic approach. Partnering with sleep experts at Longeva, the D.C. hotel created a spa treatment that fosters a good night’s rest, a special snooze-inducing room service menu with dishes like almond butter banana dark chocolate toast (the treat’s high magnesium relaxes muscles, and bananas have tryptophan, the same amino acid in turkey that makes you drowsy after Thanksgiving dinner), a TV station that serves as a sleep machine and a take-home kit so that you can continue deep slumbers in your own bed.

The newly opened Equinox Hotel Hudson Yards in New York City was built with sleep in mind. The wellness hotel’s rooms have total soundproofing, blackout blinds and mattresses made with temperature-regulating natural fibers to prevent night sweats. If that’s not enough send you to dream land, you can employ the assistance of an Equinox sleep coach.

Mandarin Oriental, Guangzhou’s Hua Spa.

Mandarin Oriental, Guangzhou

Digital Detox

For all the good they provide, smartphones also have sparked a slew of problems: they cause an “always on” work mentality, the overconsumption of negative news and a social media addiction that has led to an anxiety and depression crisis, GWS says.

More travelers want to go to a place to unplug, clear their minds and recover. Mandarin Oriental launched a digital wellness initiative at all of its spas in 2018. In collaboration with the Mayo Clinic, the program teaches ways to manage your relationship with technology and the stress that can accompany a constantly connected digital lifestyle. Experience it at Mandarin Oriental, Guangzhou’s luxurious Five-Star spa. The 100-minute Digital Wellness Escape homes in on the head, eyes, neck, shoulders, hands and feet.

Mandarin Oriental Wangfujing, Beijing turned its offerings into a two-night package that includes a 90-minute treatment, a class pass to nearby Pure Yoga in WF Central as well as breakfast and a healthy lunch at Café Zi.

Jennifer Kester

Source: 4 Wellness Trends You Have To Try

CT STYLE

33.2K subscribers

Last year some of the big wellness trends were collagen, intermittent fasting and CBD oil. But 2019 brings a new set of ways to be our best selves.

Life-Changing Hacks For Coffee And Weight Loss

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You may not be thinking of all of the goodness in your coffee when you wake up, stumble to the kitchen, and put on that pot. But, in addition to providing warmth, comfort, and a boost of fuel you need to start your day, that cup of Joe has amazing health benefits.

Your morning cup of coffee is filled with good-for-you antioxidants that can protect cells and combat free radicals in your body that cause illnesses and disease. Caffeine (in moderation) is also effective at boosting your metabolism for fat-burning benefits.

And, if you want to increase those benefits even more, this is the one calorie-burning nutrient nutritionists say you should start adding to your coffee for a flat stomach.

woman holding latte with latte art Thanks to the popularity of diets like the Keto Diet, many people are getting on board with the fact that fat isn’t so bad for us after all.

The latest coffee craze is one that may have its roots in Keto logic, but has expanded to become mainstream popular thanks to three factors: it’s unusual, tasty, and, according to many who have tried it, works wonders when it comes to giving you energy and helping you burn stubborn fat.

woman leaning on counter drinking coffee out of mug

Drinking Bulletproof Coffee For Weight Loss

Add Butter To Your Coffee

To those already in the know, “bulletproof” coffee is coffee that has been spiked with butter. A few tablespoons of grass-fed butter can give your coffee a rich, buttery flavor that many say tastes like creamer. But its unusual and unexpected health benefits are what keep coffee lovers coming back for more.

espresso machine making a latte While there’s no denying that adding butter to your coffee also means adding upwards of 200 calories to a beverage that contains zero calories, some nutritionists say the benefits may outweigh the negatives.

“This may make the drink slower to digest and absorb, therefore potentially prolonging the effects of the caffeine,” Jaclyn London, MD, RD, CDN, Good Housekeeping Institute told Good Housekeeping. “As for the grass-fed distinction, proponents tout the slightly higher concentration of omega-3 fatty acids and some vitamins that come from cows grazing on an all-green diet.”

woman holding blue coffee mug

Correlation Between Bulletproof Coffee And Weight Loss

There is still a lack of data on whether bulletproof coffee truly helps your health, London says, and the only evidence that currently exists stems from research performed on rats. If it’s any consolation, those rats did experience higher metabolism and energy burn levels after drinking coffee with butter.

woman eating breakfast of yogurt cereal and strawberries in bed According to London, bulletproof coffee may help you lose weight — but that depends entirely on your overall diet.

“Bulletproof coffee could help you lose weight if you use it to replace a daily sugary short stack, or if you currently don’t eat breakfast at all,” London told Good Housekeeping. “In that case, BPC may provide a sense of fullness that you might not have experienced otherwise. Eating more calories from longer-lasting sources of energy can help you cut back on random grazing later on.”

But be aware because bulletproof coffee could also backfire on you: drinking your calories and sources of fat could make you feel more “ravenous,” London says. You could end up consuming even more calories each day.

cinnamon sticks and grown cinnamon on a table

If you aren’t sold on the idea of putting butter in your coffee, don’t worry. There are plenty of other healthy coffee additive alternatives that won’t pack on added calories and fat. Alternate coffee add-ons to consider include cardamom, cinnamon, vanilla extract, and coconut milk.

By: Lisa Fogarty

4 Supplements That Will Give You More Energy Than Coffee

6 Things You’re Adding To Your Coffee That’s Slowing Your Weight Loss

Source: Life-Changing Hacks For Coffee And Weight Loss

Entrepreneur Dave Asprey first added butter to his coffee to boost his brainpower. Now, he reveals what he learned about his brain to achieve his weight-loss goals. Subscribe to Dr. Oz’s official YouTube channel: https://bit.ly/1QhiDuv

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I Lost 15 Pounds, and This Is the 450-Calorie Salad I Eat For Lunch Most Days

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I’m a creature of habit. I like to drink the same 400-calorie smoothie every morning after my morning workout, wear the same three black pairs of leggings, listen to the same pump-up jams that I’ve listened to since high school (what’s up, early-2000s pop/punk). And as a creature of habit, I tend to make the same handful of recipes over and over.

Sure, that’s mostly because I’m a terrible cook and not that adventurous in the kitchen, but eating the same things over and over again can help you achieve your weight-loss goals. I have lost about 15 pounds since January, and I find that eating the same lunches repeatedly has kept me on track and takes the guesswork out of tracking my meals.

Since I usually order a takeout salad for lunch anyway, I thought it would be easier if I just made my own salad and brought it in. My 450-calorie salad is actually delicious and provides all three macronutrients (protein, carbs, and fat) to keep me feeling full and satisfied all afternoon. To make things even easier, I just bring all my ingredients to work and chop the veggies when I get there. I don’t have time to slice up a bell pepper or a cucumber in the morning before work, but I do have time to throw all my ingredients in a plastic salad bowl with a lid and run out the door — I like the 2.5-quart bowl from this Sterilite 8 Piece Covered Bowl Set ($12). Check out my recipe below.

450-Calorie Weight-Loss Salad Recipe

Mixed greens (usually bagged Spring mix)
3 ounces of rotisserie chicken (no skin)
1/4 of a cucumber
1/4 of a red bell pepper
1/4 of an avocado
2 tablespoons Greek dressing

In my opinion, the dressing makes all the difference. That’s why I love Primal Kitchen Greek Vinaigrette dressing ($21 for two bottles). It’s made with avocado oil, so it’s full of satiating, healthy fats. I also get more healthy fat from one-fourth of an avocado. For protein, I opt for a slice of rotisserie chicken; I buy a rotisserie chicken from the store on Sunday night and have it the whole week. I also love a variety of colorful veggies to add some healthy carbs.

If I have had a hard workout that morning and know I’ll be hungrier, or if I want some crunch, I’ll throw in a handful of crushed Parm Crisps ($37 for a 12-pack) or get in extra carbs by crumbling up some Simple Mills Almond Flour Fine Ground Sea Salt Crackers ($25 for six).

Although it’s probably easier to keep a bottle of salad dressing in the work fridge, I don’t trust my coworkers (kidding! sort of . . .) so I use the GladWare Mini Round containers ($7 for an eight-count). I can measure out two tablespoons and store it easily. I love these little reusable containers for not only salad dressings, but also stashing nuts, nut butters, and berries.

I’ve been tracking my calories using the Noom weight-loss app and love how the Noom food database is huge and includes all of my favorite foods, snacks, and salad dressings. It makes tracking so much easier. Using the Noom app, I calculated that my salad is 445 calories.

By: Christina Stiehl

Source: https://www.popsugar.com/

Sure, a salad isn’t the sexiest lunch you can have. But this simple combo is quick to throw together, delicious, and leaves me feeling satisfied. I can’t argue with 15 pounds down.

Image Source: Getty / jeffbergen

Sterilite 8 Piece Covered Bowl Set

$12

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Primal Kitchen Greek Vinaigrette dressing

$21

from amazon.com

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Parm Crisps

$37

from amazon.com

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Simple Mills Almond Flour Fine Ground Sea Salt Crackers

$25

from amazon.com

Buy Now

GladWare Mini Round Containers

from amazon.com

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Healthy Recipes Weight Loss Calorie Breakdowns Lunch Diet Tips

How Exercise Lowers Alzheimer’s Risk by Changing Your Brain

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More and more studies are showing how regular exercise benefits the brain, and in particular, the aging brain. What’s less clear is how exactly exercise counters the cognitive decline that comes with aging and diseases like Alzheimer’s.

To find out, for nearly a decade, Ozioma Okonkwo, assistant professor of medicine at the University of Wisconsin School of Medicine and Public Health and his colleagues have studied a unique group of middle-aged people at higher risk of developing Alzheimer’s. Through a series of studies, the team has been building knowledge about which biological processes seem to change with exercise.

Okonkwo’s latest findings show that improvements in aerobic fitness mitigated one of the physiological brain changes associated with Alzheimer’s: the slowing down of how neurons breakdown glucose. The research, which has not been published yet, was presented at the annual meeting of the American Psychological Association on Aug. 9.

Okonkwo works with the 1,500 people on the Wisconsin Registry for Alzheimer’s Prevention (WRAP)—all of whom are cognitively normal, but have genes that put them at higher risk of developing Alzheimer’s, or have one or two parents who have been diagnosed with the disease, or both. In the latest study, Okonkwo recruited 23 people from the WRAP population who were not physically active. Eleven were asked to participate in an exercise regimen to improve their aerobic fitness for six months, and 12 served as the control.

All had their brains scanned to track Alzheimer’s-related brain changes including differences in how neurons metabolized glucose, since in people with Alzheimer’s glucose breakdown slows. At the end of the study period, the group that exercised more showed higher levels of glucose metabolism and performed better on cognitive-function tests compared to the controls.

“We are carrying our research full circle and beginning to demonstrate some causality,” says Okonkwo about the significance of his findings.

In their previous work, he and his team identified a series of Alzheimer’s-related biological changes that seemed to be affected by exercise by comparing, retrospectively, people who were more physically active to those who were not.

In this study, they showed that intervening with an exercise regimen could actually affect these processes. Taken together, his body of research is establishing exactly how physical activity contributes to significant changes in the biological processes that drive Alzheimer’s, and may even reduce the effect of strong risk factors such as age and genes linked to higher risk of neurodegenerative disease.

For example, in their earlier work his group confirmed that as people age, the presence of Alzheimer’s-related brain changes increases—including the buildup of amyloid, slower breakdown of glucose by brain cells, shrinking of the volume of the hippocampus (central to memory), and declines in cognitive function measured in standard recall and recognition tests.

But they found that in people who reported exercising at moderate intensity at least 150 minutes a week, as public health experts recommend, brain scans showed that these changes were significantly reduced and in some cases non-existent compared to people who were not active. “The association between age and Alzheimer’s brain changes was blunted,” says Okonkwo, “Even if [Alzheimer’s] got worse, it didn’t get worse at the same speed or rate among those who are physically active as in those who are inactive.”

In another previous study, they found the benefits of exercise in controlling Alzheimer’s processes even among those with genetic predisposition for the disease. When they divided the participants by fitness levels, based on a treadmill test and their ability to efficiently take in oxygen, they found that being fit nearly negated the effect of the deleterious gene ApoE4. “It’s a remarkable finding because it’s not something that was predicted,” says Okonkwo.

In yet another previous study, Okonkwo and his team also found that people with higher aerobic fitness showed lower amounts of white matter hyperintensities, brain changes that are signs of neuron degeneration and show up as brighter spots on MRI images (hence the name). White matter hyperintensities tend to increase in the brain with age, and are more common in people with dementia or cognitive impairment.

They form as neurons degrade and the myelin that surrounds their long-reaching arms—which helps nerves communicate with each other effectively—starts to deteriorate. In people with dementia, that process happens faster than normal, leading to an increase in white matter hyperintensities. Okonwko found that people who were more aerobically fit showed lower amounts of these hyperintensities than people who were less fit.

Given the encouraging results from his latest study of 23 people that showed intervening with exercise can change some of the Alzheimer’s-related brain changes of the disease, he plans to expand his small study to confirm the positive effect that exercise and better fitness can have in slowing the signs of Alzheimer’s. Already, his work has inspired a study launched earlier this year and funded by the National Institutes of Health that includes brain scans to track how physical activity affects biological factors like amyloid and glucose in people at higher risk of developing Alzheimer’s.

The cumulative results show that “there may be certain things we are born with, and certain things that we can’t change ]when it comes to Alzheimer’s risk], but a behavior like physical exercise might help us to modify that,” says Heather Snyder, vice president of medical and scientific relations at the Alzheimer’s Association.

By Alice Park

Source: How Exercise Lowers Alzheimer’s Risk by Changing Your Brain | Time

The Best Sports and Exercises to Avoid Injury

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The human body is made to move, and physical activity is a requirement for lifelong health. But exercise-related injuries are a significant concern few people think about until it’s too late. Even a mild sprain can sideline an athlete for weeks, and a sports-related injury can be debilitating for an older adult. “I think a lot of people, especially those in their 20s and 30s, are interested in doing a lot of exercise but they’re not really thinking about injuries,” says Dr. Brian Werner, an orthopedic surgeon and sports medicine specialist at the University of Virginia.

Running, for example, is among the most popular forms of exercise in America. But up to half of all runners are injured each year, according to a 2010 study in Current Sports Medicine Reports. “I’m a long-distance runner myself, but it’s a high-impact form of exercise and it’s not optimal for people trying to avoid getting hurt,” Werner says. Also, many runners tend to overdo it. When it comes to running’s longevity benefits, researchers have found that running two or three times per week at a slow or moderate pace is optimal.

Especially for those age 40 and older, exercises that place heavy amounts of stress on the knees, shoulders and other joints are going to come with a high risk of injury, Werner says. Examples he raises are basketball, soccer, tennis, or other sports that involve lots of jumping, twisting, or quick changes of direction.

That’s not to say these activities are unhealthy, or that people who enjoy them should give them up. A recent study in the journal Mayo Clinic Proceedings found that, compared to solo exercise pursuits, activities that involve spending time with others are associated with longer life expectancies. Studies have independently linked both exercise and social interaction with longer lifespans, so it makes sense that combining the two would be beneficial. But while healthy, many of these activities nonetheless carry a high risk for injury.

Why Swimming Is So Good For You

Every type of exercise has its selling points, but swimming is unlike any other aerobic workout in a few important ways

I’ve Lost 15 Pounds on the Noom Diet App, and Here’s What I Eat in a Day

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I’m a fitness editor, and I live a pretty healthy lifestyle — I exercise five to six days a week, eat a whole-foods-based diet, and get at least seven hours of sleep a night — but in January of this year, I found my weight creeping up on the higher end of what I find comfortable. I’ve struggled to keep weight off my whole life, and thanks to my bipolar II medication, general stress, and love of happy hour, this has only gotten harder as I’ve gotten older.

I also have PCOS (polycystic ovary syndrome), which means I need to be careful with my weight: women with PCOS are more likely to develop type 2 diabetes and insulin resistance (and women with PCOS have a harder time losing weight, which makes this all a fun cycle).

All of that being said: I wanted to check out the Noom weight-loss app to see if it could help me shed some pounds and get back on track with a healthy lifestyle. Created with the help of registered dietitians and other experts, the Noom app aims to not only help you lose weight, but also change your behaviors and reevaluate the thought processes behind the decisions you make. Each day includes new articles on topics such as portion control, staying motivated, identifying your social triggers, and how to decode a restaurant menu.

Noom also includes a daily calorie target, which adjusts based on how much activity you got that day (you manually log your exercise or sync up to your Fitbit or Apple Watch). One of my favorite features of Noom is the comprehensive food log where you type in what you ate and track your daily calories. If your food isn’t in Noom’s database, you can manually add the nutrition information. It also provides a color-coded breakdown of your food based on how calorie-dense they are: green (fruits, veggies, most whole grains, complex carbs), yellow (lean meats, starches, eggs), and red (typically processed junk food but also healthy calorie-dense foods like oils and nuts). You are supposed to aim to eat as many green and yellow foods as possible and limit your red foods to 25 percent or less of your diet.

The biggest adjustment for me was keeping track of everything I ate. Sure, I eat a pretty well-balanced diet, but I’m often tempted by treats in the work kitchen or all of the tasty snacks sent to my office. After hours, it’s easy for me to let one glass of wine turn to three and get carried away with the free chips and salsa. Signing up for Noom really helped me figure out where I tend to overeat and track the true size of a healthy portion: 1/4 cup of almonds is a good-sized snack. Half a bag is not.

After four months on Noom, I’m down 15 pounds! Not as fast as I would have liked, but I do realize that slow and steady wins the race. I didn’t do anything radical aside from read the Noom articles, log my food, work out, and pay attention to my daily calorie budget. Although every day is different for me food-wise, here is an example of what a typical day of eating looks like.

What I Eat in a Day on Noom

My daily calorie target depends on how much activity I’ve done that day. If I’ve worked out and walked 10,000 steps, my calories will be closer to 1,500-1,600 a day. If I skipped a workout and laid on the couch all day (hello, hungover Sundays), my calorie target is closer to 1,200-1,300 a day. Here is an example of a day where I had a moderate workout:

Breakfast: protein smoothie (430 calories)

1 scoop Vega One All-in-One Nutritional Chocolate Shake (170 calories)
1/2 banana (52 calories)
1 tablespoon Perfect Keto Pure MCT Oil (130 calories)
1.25 cup 365 Organic Almond Milk Unsweetened (50 calories)
1 cup baby spinach (7 calories)
3 flowerets of raw cauliflower (9 calories)
3 giant frozen strawberries (12 calories)

Lunch: breaded chicken breast with quinoa and broccoli (405 calories)

3 ounces chicken breast (175 calories)
1/4 serving 365 Everyday Value Whole Wheat Bread Crumbs (25 calories)
1 teaspoon olive oil (40 calories)
1/2 cup cooked quinoa (111 calories)
1 cup roasted broccoli (54 calories)

Afternoon snack: almonds and collagen water (180 calories)

17 Blue Diamond Gourmet Almonds, Rosemary and Sea Salt (120 calories)
Vital Proteins Collagen Beauty Water, Strawberry Lemon (60 calories)

Dinner: baked salmon with quinoa and broccoli (397 calories)

3 ounces cooked salmon (195 calories)
1/2 cooked quinoa (111 calories)
1 cup steamed broccoli (55 calories)
1 pat of butter (36 calories)

Daily total calories: 1,412

Food Color Breakdown

Image source: Noom app

On this day, I did a pretty good job of loading up on mostly green foods, a nice amount of yellow foods, and limiting my red foods. I know some of my diet staples are red (like MCT oil and almonds), but I’m going to keep eating them — I just pay attention to the portion sizes.

The Takeaway

I tend to eat the same things over and over, which is one way people find weight-loss success: it takes the guesswork out of having to plan so many meals each week. I also try and meal prep on Sundays, and on this particular day, I made big batches of quinoa in the rice cooker and broccoli (both steamed and oven-roasted) to last for lunches and dinners. I also baked breaded chicken breasts for lunch and salmon fillets for dinner to get my protein in.

My protein smoothie can sometimes be my biggest meal of the day. I make a calorie-dense smoothie like this after my big morning workout to refuel my body and keep me full well until my late lunch. Sometimes I need to supplement with a mid-morning snack, but most days I’m satisfied until 2 p.m. or so.

If I have a day where I know I’m going to be getting drinks after work or want to make room for a delicious chocolate chip cookie from the break room, I make adjustments in my diet the rest of the day. Maybe I’ll skip the MCT oil in my smoothie or forgo an afternoon snack. Sometimes I’ll trade in my quinoa at lunch for double the veggies or leave out the butter on top. Every little tweak or adjustment counts toward my daily calorie target. And while I didn’t reach for something sweet after dinner on this day, I usually have some type of dessert each day that’s less than 100 calories: a square of dark chocolate or a dark chocolate peanut butter cup from Trader Joe’s.

I have never felt deprived doing Noom and I always listen to my hunger cues. Noom has really opened my eyes to what an accurate portion size is and how to plan your meals around your daily calorie target. I still have a little ways to go to hit my goals, but tracking everything in Noom makes it a little easier.

by Christina Stiehl

Healthy Eating Tips Weight Loss Calorie Breakdowns Diet Tips Noom

Source: I’ve Lost 15 Pounds on the Noom Diet App, and Here’s What I Eat in a Day

Vitamins, Minerals and Supplements: how to Naturally Boost your Health (and more!)

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Vitamins and Minerals (also known as Micronutrients)are important substances that allow your body to function and stay healthy. If you already have a balanced diet, you probably do not need to take them as supplements, and yet in some cases people should. This article is the result of a collaboration with Annalisa Brigo, a Nutrition […]

via Vitamins, Minerals and Supplements: how to Naturally Boost your Health (and more!) [Collaboration Post]. — THE PHYSIO FORMULA

Iron deficiency: 6 Signs You’re Low In Iron

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Low iron is the most common and widespread nutritional disorder in the world, and is the only nutrient deficiency that is significantly prevalent in the western world, according to the World Health Organization. A staggering 2 billion people (that’s over 30 per cent of the world’s population) are thought to suffer from some degree of iron deficiency. And it’s especially common in women, specifically those of childbearing age. So chances are, you’re low in it too………

Source: 6 signs you’re low in iron

Run or perform any type of cardio exercise to get results…

Live in the gym and lift weights 5 times a week….

Or follow strict, restricting diets that deprive you from your favorite foods…In fact, you won’t have to sacrifice anything.

You can still party until dawn, drink alcohol, and have fun with your friends…

Eat all your favorite foods like chocolate, pizza, and ice cream…

You can even just lie around 4 days a week — as long as you follow this Minimalist approach, you will grow your arms, have amazing pecs, and get those rock-hard abs.

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Working out at home

How to create a home workout routine

Home gym equipment

Bodyweight strength exercises

HIIT cardio

Yoga

YouTube exercises classes

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Drinking Bulletproof Coffee For Weight Loss

Correlation Between Bulletproof Coffee And Weight Loss

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450-Calorie Weight-Loss Salad Recipe

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What I Eat in a Day on Noom

Food Color Breakdown

The Takeaway

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