health & nutrition
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The diet after Easter How to beat post-holiday weight gain With piles of chocolate bunnies still sitting around in your home (along with couple of extra kilos to go with it) after Easter; this week might be the perfect time to start focusing on healthy diet. While it’s fine to treat yourself once in a while, balanced eating is crucial if you want to stay at a healthy weight. If your Easter chocolate binge made you think about a serious dent in your recent calorie intake in order to negate at least some weight gain, here are five simple steps on how to cancel out those excess Easter calories and beat post-holiday weight gain.
the insufficiency is compensated in a way that the liver takes on the role of eliminating toxins from our systems. Normally liver’s “job” is to metabolize stored fat into a usable form of energy, and given the kidneys’ job as an addition to its main function, it’s not available to meDrink water Water is the most effective detox tabolize stored fat. Makes sense, rejuvenator that is more powerful right? than all other fussy or expensive so-called detox beverages. It is Skip sodas hugely beneficial for weight loss, Soft drinks are nothing but empty it is natural appetite suppressor, calories. and it can help your body metab- Fluids will never satisfy your appeolize fat. Water will not only make tite as well as solids would do, and you feel full, but will also carry im- that’s why it’s wiser to take someportant nutrients to your cells, aid- thing to chew than gulp when you ing digestion by forming stomach crave something sweet. If you’re secretions, flushing your body of very thirsty, always choose water wastes, and keeping your kidneys or unsweetened tea instead. Not to mention that it contains abhealthy. When our kidneys don’t get solutely zero nutrients, and there enough water to function properly, are no benefits of drinking soda ex-
Hydrate The benefits of hydration are plentiful. Drinking the recommended eight to ten glasses of water a day can help prevent illness, keep your bones and muscles healthy, help you maintain your weight, improve brain function and best of all, fuel your activities throughout the day! This summer, make water an essential part of your day and never leave home without it. Eat Fresh Summer means fresh produce! Visit your local farmers’ market or grocery store and you’ll see healthy fruits and vegetables of every color. Reserve a place on your plate every meal for fresh produce and you’re sure to reap the tasty rewards. Transform Activities into Exercise Warm summer weather means that you can spend a lot of time outdoors being active. Regular exercise has been shown to improve
pect that it might taste good. Up your protein (a little) Protein fuel your muscles and high-protein diet can help you with weight loss. You must be wondering how is that possible …? Our bodies don’t store protein the way it does fat. Protein is used as an energy source for our muscles. If your diet after Easter contains protein more than carbohydrate, your body will be forced to burn stored fat as a source of fuel, resulting in weight loss and overall improved body composition. Just make sure you stick to low-fat proteins like low-fat yogurt, low-fat soy drinks, thin turkey breast slice, or cottage cheese. Focus on low calorie foods Low-fat diet is an eating plan perfect for those who want to lose
Top 10 Summer Health Tips heart health, reduce pain and improve stress. Turn simple activities like going to the zoo or visiting a park into exercise by using the stairs, taking the long route or even adding in some stretches and strengthening exercises along the way!
of the pleasure summertime offers, like parades, fairs and fun! Schedule an appointment for a check-up to make sure pain or injury doesn’t sideline you this summer.
weight, especially after a period of overeating high fat and high sugar chocolate. It’s a healthy approach that will give you all the nutritions needed leaving you in good health, helping you ward off serious medical conditions, such as high cholesterol, diabetes, premature joint disease, heart disease, and cancer. Not only that you will lower the risk for these diseases, but the many other benefits of cutting calories include improved quality of life and daily functioning in general. Exercise While this is not a strictly healthy diet step it shouldn’t be left out! Never underestimate the importance of regular workout. Regular exercise is crucial for fast metabolism and burning more calories per day, helping you achieve optimum health and fitness while maintaining your muscle mass and weight loss. The extra calories gained from the Easter indulgemend do not present a threat as long as you burn them off. If you consider that chocolate bunnies contain 600-800 calories each (which is equal to 1 hour of high intensity exercise), you can see how much workout you need after the Easter holiday days.
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Disconnect Disconnect from the internet, put down those smart phones and see a world without selfies, hashtags and videos. Enjoy life without techStay Shady We all love the summer heat, but nology and engage in conversait is important to stay in the shade tions and activities that encourage socialization with other people. whenever possible. Lifestyle Modification The summer is a great time to think Try to limit your time in the direct sunshine between 10am and 4pm, Sleep Well healthy. The nice weather means you can when UV exposure is at its peak. Sleep plays a vital role in your get outside and start exercising or If you are going to be outside, be health and well-being. Getting take pleasure in a new sport, club sure to apply plenty of sunscreen enough quality sleep at the right 30 minutes before sun exposure. times can help protect your menor activity. New social settings and activities It is also a good idea to wear a hat tal and physical health, safety and will keep you busy as you try to and sunglasses whenever possible. quality of life. quit smoking. Also, visit your local Stay Cool farmers’ market to kick-start a new Plan a Personal Vacation A vacation to get away from work When it’s hot, do what you can to healthy eating plan. or obligations is a must this sum- stay cool! Give your oven a summer to re-energize and re-fuel. mer vacation to keep your kitchSee Your Doctor If you have nagging pains from the Whether you take a long weekend en cool and opt instead for a meal winter and spring, seeing your pain at the beach or stay around the made outside on the barbeque. Go doctor is important. You want to house to enjoy a book and coffee swimming at your neighborhood feel at your best during the sum- on the porch, take some ‘you’ time pool and visit local air-conditioned mer months so you can enjoy all this summer to relax and rejuve- attractions.