2Inspire Health & Fitness Magazine #32 - May 2022

INSPIRE Health & Fitness Magazine

How Much Exercise Do You Need in a Day if You Want to Lose Weight?

Does the Mediterranean Diet Work for Weight Loss?

Waist-Saving Exercises for Swimsuit Season Yoga: The Low-Pressure, High Relaxation Form of Exercise that Helps You Lose Weight

From Ice Skating to Business and Bullies to Critics: How Businesswoman Sarah P. Antonella Manages It All

2Inspirenutrition.com May 2022 FREE

How to Break an Unhealthy Relationship with Food Can You Lose Weight with Low Impact Exercise?

How to Eat Carbs Without Getting Out of Control Lose Weight the Healthy Way with Sensible Methods that Work

INSIDE THIS MONTH’S ISSUE From Ice Skating to Business and Bullies to Critics: How Businesswoman Sarah P. Antonella Manages It All - pg. 3 Lose Weight the Healthy Way with Sensible Methods that Work - pg. 8 How to Eat Carbs Without Getting Out of Control - pg. 13 How Much Exercise Do You Need in a Day if You Want to Lose Weight? - pg. 15 How to Break an Unhealthy Relationship with Food - pg. 17 Does the Mediterranean Diet Work for Weight Loss? - pg. 19 Waist-Saving Exercises for Swimsuit Season - pg. 21 Can You Lose Weight with Low Impact Exercise? - pg. 26

This month, is all about capitalizing on your fitness goals and taking control of your destiny!

I had the incredible honor to speak to Sarah P. Antonella, an international bestselling author and the owner of an international agency. We discuss her life and how she got into business, after trying to compete in the Olympics as an ice skater. The connection between her life as an ice skater and as a businesswoman is very strong, as lessons from both can be applied to each facet of life!

We then provide you tips & tricks on how to lose weight the health way and how to keep it off for swimsuit season. From losing weight with sensible methods, to controlling yourself around carbs, to waist-saving exercises for swimsuit season, this issue has everything you need for those warmer months ahead and your fitness goals.

Whether you are just starting on your health journey, journe or you are looking for a new “kickstart” to your health goals, this issue is jam-packed with all the information you need.

Isn’t it time you start taking control of your destiny? We sure think so.

To you & your health, Dennis M. Postema P.S. Make sure you let your friends and family know they can get a free subscription to 2Inspire simply by visiting our website.

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From Ice Skating to Business and Bullies to Critics: How Businesswoman Sarah P. Antonella Manages It All

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This month, we spoke to Sarah P. Antonella, an international bestselling author and the owner of an international agency.

Sarah has appeared on the cover of magazines ranging from Maxim Australia to Glamour Ukraine. She’s well known for being a savvy business strategist with infectious positive energy and integrity.

Dennis Postema: How did you end up in business after trying to compete in the Olympics as an ice skater?

Dennis: How did your injury impact your mindset?

Dennis: How do you keep it all together?

What does your day look like now, compared to when you were skating?

Sarah: I wake up extremely early in the morning, and Sarah: It killed my I go to bed late because confidence because it I work with Asian time was almost my identity. zones. I have to stick to a That’s what I was taught tight schedule and make from a young age. I had to sure I get everything in really find out what made that I need to because me “tick” as a person: my if I don’t, then it’s a values, passions, and what nightmare. I learned a drove me to become the lot from being a figure person I am today. skater, because I would train from five to seven in Dennis: Do you feel like the morning and have to your enthusiasm for ice rush to get to school on Dennis: How did the skating transferred over time. If I was late to class, self-discipline from to business? then I’d get detention. As ice skating transform an adult, obviously I don’t your everyday life and get detention, but being Sarah: Definitely. That business today? hardworking structure that late means I suffer in other I learned as a child, doing areas, so it’s important to Sarah: When ice skating, focus and determine how the same technique over I was very disciplined. I much time I can invest and over again, falling woke up at four in the morning, trained from five down and getting back up, into one thing. I have four in a literal sense, not just a assistants who help me to seven, went to school, plan and prioritize. mental sense. In skating, trained again from three you would try to jump to five in the afternoon.

Dennis: A lot of people On top of that, I would do over a hundred times, lack structure when and you still wouldn’t dance or gymnastics. It working from home. required a lot of consistent land it, and it messes with Did you learn selfyour head. Sometimes in discipline and hard work. management skills early business, it’s almost the If somebody kicks you on, or do you think it same, but it’s more like a down, you keep going. stems from being an mental game. It helped It’s the same thing in entrepreneur? me implement hard work business: you have a lot and perseverance in Sarah: I definitely think of high highs and a lot of business. a lot of it had to do with low lows, and you have Sarah P. Antonella: I did ice skating competitively, and I ended up with an injury. The ice-skating sponsor I had inspired me to get into importing and exporting commodities.

He introduced me to the field, and it opened my blinders. That new perspective on the world was so enticing, I decided I needed to do it.

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to persevere and push through them all.

what I was taught early on as an athlete. I had to be structured, even at home, doing stretches and yoga before getting on the ice in the morning. Even in the car, I would study for exams. I’ve always maximized my time to get the most out of my day.

Dennis: What inspired you to write “Level Up”?

Sarah: I wrote that book because of what I’ve gone through personally. I was bullied growing up, and even now, I’m treated differently as a woman and minority in business. It’s sad. I’ve been told many times, “I didn’t know you would look like this,” and I kind of embrace that, but I wanted to show people that even when you go through the worst of the worst, you can always overcome it if you just lean on God. Dennis: How did you deal with the bullying, and how do you compare it to critics in business?

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tribulation, I wouldn’t be as understanding, sympathetic or empathetic toward people. I think I’d be a lot colder because most people in my industry are self-centered. I deal with a lot of people who will say outright that they’re the best, and I can’t say much to that. It’s one thing to know you’re really good but saying it in a certain way and carrying yourself is a different story.

to be skinny and not eat much. But I know what my body needs, and it’s about stepping outside of that comfort zone and saying, “I know who I am as a person,” instead of conforming to what other people think.

Dennis: At what point did you realize that was part of God’s plan?

Sarah: When I was going through my divorce. In my culture, you’re not supposed to get divorced, When I was in college, I did ballroom dancing, and so people shun you and my partner didn’t want to cut you off. I really grasped what I was taught about dance with me because I God and understanding, was so short. He wanted “Okay, I can get through me to get kicked out of this.” college, so he stole my dorm key and threw it I looked at it as, “God’s in a random trash can. I searched the whole night. made me this beautiful I cried. I didn’t ever want to cake, and He’s just adding icing and different flavors feel like that again. That’s to make it even more how I feel in business now—if someone pushes beautiful.” That’s how I’ve accepted it now, and it’s me down, I say to myself, “No. I’ve got this. I’ve been made me the person I am today. I’m able to connect through much worse,” and it pushes me to prove with people on a different level. them wrong.

In the beauty world, Sarah: It’s been a humbling photographers will process, and I feel like comment on how much God put those trials you just ate, because they in my life because if I have this image in their didn’t go through that head that you’re supposed

Dennis: How many companies have you had?

Sarah: This is my fourth one.

Dennis: How do you inspire other people, and what do you want for them?

Sarah: I want to inspire them through my experiences. I love to read or listen to audiobooks and being able to show people that you do go through all these trials, and it doesn’t seem like the grass is greener on the other side, but you can get through it. I want to show people that I am a living image of that.

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I’m hoping to get married and have kids, because I want to be able to share with a future family of mine. I feel like it’s maybe meant for me, maybe it’s not, I’ll give it to God, but I do wish to hopefully have that in the end. There’s nothing more important than family.

myself, “Be patient, things are going to happen, don’t give up.” I think that would’ve been huge for me.

Dennis: What advice would you give about pushing through and not giving up?

Sarah: Put time into In business, at this yourself. If you feel like trajectory, we’re going you’re going into that to keep growing and depressive state, or that improving. state where you just want to give up, it’s good to have family or professional Dennis: Have you always Dennis: What advice would you give a help to help you get out been a reader? Is that younger version of of it. And on top of that, part of what you attest yourself if you knew that having that connection to your success? you were going to go with God is huge. God can Sarah: I have trouble through these things help you only if you give focusing, but growing up, again? yourself the tools to get I did love to read. But I help, and you can’t just lie have to take notes while in bed and say, “Hey, God, Sarah: Lean on God I’m reading, because if I help me.” No. You have to and persevere through don’t, then I don’t absorb anything. There were times put in the work. If you’re the message. I have to feeling that way, don’t just when I thought I needed constantly be active or sit there and wait for a to give up. It was very keep my brain going, miracle to happen. Keep tough, and I feel like if I because otherwise, I’ll lose could, I would tell myself, pushing and know that interest. I’ll read a book “Just talk to God,” because God has that plan for you, three or four times to and you can do it. there were points in my make sure I definitely get life when I was hateful the message. But I didn’t and I thought God wasn’t To get in touch with get that trait until later on listening, but sometimes Sarah, visit her website, in life.

God answers us in a sarahp.me, or reach out different way that we don’t to her on Instagram: @ Dennis: What is your understand. Sometimes sarahpantonella. next goal? it’s not the right moment.

Sarah: In my personal life, If I could, I would tell

Sarah discusses how she keeps her energy up: A lot of it has to do with drive and passion, but also what I take in my body, and knowing how much physical stuff I can handle. I have green juice in the morning, salad later in the day, and something a little heavier—but still healthy—for dinner. I love a nice steak and lobster, but I do know that’s not the best on my stomach, and I feel slower, almost—it’s crazy how food can slow you.

I also have to know how much physicality I can handle. I have to analyze and structure whether I should work at home or in the office that day. Some weeks, I feel like my body’s taken a toll, so I work at home.

Being at home reboots me and gives me extra foundation. Even though I’m working at home, I’m still getting everything done and keeping that mental focus.

Lose Weight the Healthy Way with Sensible Methods that Work

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Wondering how you can finally ditch the extra pounds for good? Crash diets are temporary and that’s why they don’t produce lasting results.

Once we’ve reached the goal, we celebrate by getting some new, smaller clothes... only to slip back into old habits that put us right back into that bigger size.

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feel better... and instead of yo-yoing with your weight and clothing size, the changes will stick.

Here are some simple habits that can result in weight loss over time: Don’t snack before bed.

Avoiding snacks after 8:00 p.m. is a great way to stay on track with weight loss.

When you eat food later What is the ideal body on at night, not only are fat percentage for men you consuming calories at versus women? a time when your body is According to this Women’s least likely to burn them because you’re sleeping, Health Magazine, the but you’re also inviting all body-fat ranges for sorts of digestive trouble. optimal health are 14 Digestive upset often percent to 30 percent for leads to poor sleep which women and 6 percent to stresses the body and 25 percent for men. makes it more difficult to lose weight.

How do you implement lifestyle changes that result in lasting weight loss and a lower body fat percentage to improve your health? By changing your mindset and changing your habits. It’s a slow and steady path, and that can feel frustrating if you were hoping to see dramatic results in a week. But if you sustain Have a salad starter. the new way of eating and continue to increase Mind the age-old advice activity levels, you’ll likely to enjoy salad before your start to look slimmer and

meal. You’ve probably heard that eating fresh vegetables and fruits primes your digestive system for the heavier foods of your main course.

This is true, and it also helps to keep you regular.

Staying regular means that when you do a scale reading, you’re more likely to have accurate results based on what’s in (or not in) your body.

Make healthy meal makeovers a constant.

How do you turn your favorite comfort foods and favorite recipes into healthier versions of themselves? Simple, look for ways to reduce saturated fat, or trade some of the saturated fat in the recipe for healthy fat. A simple example: you’re serving buttered corn niblets for your family. Reduce the butter to half and drizzle in some olive oil during the cooking. No one need be the wiser, and everyone can be that much healthier if you make these types of adjustments par for the healthy course.

Hang with healthy eaters.

Birds of a feather flock together, so if you’re a bird who wants to lose weight, spend your free time with friends who share your goal and embrace a healthy lifestyle. If you love having a buddy or group of buddies to keep you accountable, then join forces. Form a walking group, share healthy recipes, and serve healthy alternatives to the traditional party fare when getting together with friends and family.

Give yourself a weight loss incentive.

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weight, the quintessential bacon egg and cheese on a buttered, white roll definitely does not make the cut. However, two hard boiled eggs accompanied by one slice of whole grain bread and a small side salad make the cut.

Eggscellent ideas for Top the salad with your weight loss. favorite nuts, olive oil and What’s the deal with eggs? vinegar for a healthy and protein-plentiful lunch Healthy, or no? Do they make you fat, or help you option if you’re looking to lose weight? Eggs actually lose weight. can help you lose weight, but the key is in the preparation. increase the amount of daily exercise you do. But dietary changes also play a big part in dropping and keeping pounds off, as well as reducing your body fat percentage.

If you’re going to eat weight-loss friendly foods, just be sure to enjoy them It can be anything you prepared in as nutritious a want. Looking great for your spring vacation plans. manner as possible.

Fitting into those jeans you outgrew. Wanting to up the sexy factor for your anniversary date. If you’re someone who needs a reason to get motivated, you can find one... and if you can’t, start making some plans to focus on healthy weight loss goals.

How to healthy up your egg dishes?

Want to Lose Weight?

Try These Lesser-Known Tips and Tricks: The key here is sticking to high fiber, Weight loss and good low fat, or healthy fat nutrition go hand in hand. accompaniments. So if Of course, you’ll want to you’re looking to lose

Drink coffee to lose weight.

There’s a lot of misinformation about the effect coffee has on our ability to lose weight. If you’ve been advised to cut back on coffee, it’s probably not the actual coffee that’s causing the problem. More likely, it’s whatever you’re putting in it such as fattening and

sugary creamers which is causing you to either gain weight, or not see success with trying to lose weight.

Black coffee has been shown to boost metabolism by as much as 29% as a result of the caffeine speeding up your body systems. If you prefer to take your coffee with some form of fat, try reduced-fat milk as it’s not going to put you over the limit.

and bread products do.

The same is true for other whole grains such as oats, millet, buckwheat, spelt and amaranth. So if the traditional bowl of oatmeal doesn’t do it for you, try barley for a hearty whole grain-based breakfast.

Other forms of healthy fat include olive oil, olives, avocado and assorted nuts, nut oils and nut butters. Add in small amounts to your favorite foods and snacks.

Example: avocado toast, olives in your salad or as part of an appetizer tray that showcases healthy veggies.

For the occasional cream cheese alternative, try lower fat Neufchatel.

It’s not as beneficial to your health as the hearthealthy fats listed above, but the lower fat content, as well as limiting portion Choose healthier fats for sizes, can help you indulge weight loss and good in a cream cheese craving health. without wrecking your healthy eating plan.

Butter is hard to resist as Next time you reach for most of us would agree. the butter dish, reconsider Put cooked barley into the Cream cheese, too, tops what you’re spreading on rotation. the list for being high in saturated fat and therefore your toast or adding to your rice and potato sides not heart-healthy or Little known fact, barley . which you may know from weight loss-friendly. But Healthy mini meals can the immune-boosting, the classic beef barley save you from binging. bad cholesterol-lowering, soup, is way underrated When it comes to staying antifungal properties of when it comes to weight satiated without cheating, coconut oil make it an loss. Studies have shown excellent replacement for think out of the lunch box. that this whole grain has We have all experienced butter in many cooked a low glycemic index. the 3:00 p.m. snack craving Eating a serving of it does dishes. Coconut oil even that has you hungry for can be used as a healthy not spike blood sugar Krispy Kreme’s and all spread for toast, whole in the same way that things that will break your white flour-based cereals, grain English muffins, diet. waffles, or pancakes. starchy sides like pasta, 11

A mini, second “lunch” at this time could be just the thing to get you over the hurdle and out of the junk food danger zone. Think 3 oz. of cooked chicken breast a small salad and low-fat dressing.

to create a healthy sandwich spread or salad dressing. Use spices from your kitchen cabinets like dill, garlic powder, onion powder, salt, pepper, and oregano.

Add two tablespoons of Greek yogurt and stir in a tablespoon of healthy olive oil with about two teaspoons vinegar.

You can make single servings of your homemade dressing, dip or sandwich spread to have with whole grain bread and cut up veggies.

Or if you’d like to keep some homemade dressing on hand, simply wash out one of your recycled jars or bottles with lid. Prepare your mixture ahead of time, then store in the fridge to use over the next several days. Keep in mind that shelf life is shorter with homemade, so make smaller portions that will be used up in time.

loss goals. Sometimes after a busy day at work we just don’t have the energy to chop up that carrot, even as easy as it may be. Simply opening up a package of frozen spinach or green beans to add with a small bit of water into a pot and cooking with a splash of olive oil and a smashed garlic clove is a quick and easy way to add a healthy veggie to your main meal.

You can also advance-prep your fresh veggie snacks.

Wash, slice, and store in an air-tight storage container in the fridge, for use over Prepare easy homemade, the course of a few days. healthy dressings.

Another option if you’re low on time is to shop for Not too keen on the pre-cut veggies. You’ll pay bogus ingredients in your more, but if it works with store-bought bottled your budget and schedule Find simple solutions for and helps you stay on low-fat salad dressing? adding more veggies.

A lot of these blends track with healthy eating, contain dubious-sounding it may be worth the higher Having frozen vegetables price. additions to help with on hand makes it easier to flavor and consistency. stay on top of your weight It’s easier than you think 12

How to Eat Carbs Without Getting Out of Control

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Want to lose weight the healthy way? Consider, but don’t eliminate, carbs. Nutrition experts, including the CDC (Center for Disease Control) continue to recommend filling your plate with 1/4 protein, 1/4 healthy starch, and the remaining half should be vegetables which also count as carbs.

That’s a lot of carbs, but this is needed fuel for the body. Just be sure to trade simple carbs like white flour and sugar, for plantbased carbs that contain fiber.

The real reason carbs can be a culprit when it comes to weight gain is that we’ve been conditioned to eat too many of the wrong kinds of carbs.

Processed sugar and white flour cause spikes in blood sugar. Think about your mindless consumption of carbs. A customary lunch of burger, bun and fries already shows too many processed carbs that will inevitably tip the health scale in the wrong direction and contribute to declining health.

People who weigh more really do tend to overdue 14

servings of carbohydrates.

Example, eating two slices of bread when one will suffice. Get into the habit of having open-faced sandwiches, and halfsandwiches on whole grain bread. Be sure to make healthy veggies a part of your meal.

Here’s another example of over-doing the carbs: choosing soup as a meal starter and eating crackers with your soup, then enjoying a side of potatoes with the main meal. One or the other, but not both, is the better practice if you’re trying to lose weight.

Do a carb check-in over the course of a day. It’s a good way to make sure you’re not losing control when it comes to carbs.

There are two types of carbohydrates, simple and complex. Complex carbs are whole grain based.

the fiber in these foods actually slows down digestion which means they are less likely to spike blood sugar as opposed to eating processed sugar such as the white sugar found in common cookie and cake recipes or storebought packaged cookies and cakes.

Reasonable portion size goes a long way for being able to deliver needed fuel to the body in the form of healthy carbs. If you were raised on the American diet, you likely have a lot of unaccounted-for carbs creeping into your daily food intake and you don’t even realize it.

How many extra carbs are hiding in your meals?

One great example of this is gravy. We typically add flour or another starchy thickener, such as corn starch, to gravies. Then we pour these gravies over starchy sides like potatoes.

Anything like whole That’s an extra scoop of potatoes, carrots, corn, and carbs that you probably other starchy vegetables don’t even think about. are considered complex Or how about ketchup on carbs. These vegetables your potatoes? Another do contain sugar, in some high-carb culprit due to cases high amounts of the hidden corn syrup sugar, especially carrots that’s the basis of most if and white potatoes. But not all ketchup recipes.

How Much Exercise Do You Need in a Day if You Want to Lose Weight?

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Wondering how much daily movement you need to engage in in order to see weight loss results? It’s true that as we age, metabolism slows down, but it’s a snowball effect. The less you move, the slower your metabolism goes.

However, once you start moving again, you can jump-start the calorieburning process.

The CDC recommends 60 to 90 minutes of exercise per day. As explained in the linked article below, that 60 to 90 minutes doesn’t have to happen all at once. “Three brisk walks a day in the morning, afternoon and evening count as enough exercise to keep weight off, with moderate calorie reduction.”

The general rule of thumb is to ingest fewer calories than you burn off. But calorie counting does not hold appeal for a lot of people. In fact, it may even be so confounding that some just give up without even trying.

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A much better strategy is to relearn your

approach to eating meals.

Chewing slower, being mindful about the feeling of fullness... eating meals off a smaller plate and using fresh veggies as filler are a few ways to do portion control without having to count calories. Instill healthy eating practices for weight loss, without feeling obligated to turn every meal into a math project.

If you’re the type who feels intimidated by the gym or is not likely to follow through with complicated exercise routines, then these readouts might actually become a procrastination tool for you instead of the motivator they’re billed Most cardio machines as. No need to set like Stairmasters, yourself up for failure ellipticals and bikes unnecessarily. It may just supply a readout of how be easier to commit to many calories you’re a half an hour of cardio burning and other several times per week important stats such as and leave it at that. Your your heart rate. However, plan to get moving can this may deter some include a simple jog people who do not feel around the block, or confident in their athletic trying out an aerobics ability and are likely to class, exercise video, lose focus when it comes or other exercise like a to weight loss goals. dance class.

What if you aren’t able to sustain elevated heart rate as the cardio readout shows? This can cause some people to give up, but they don’t have to.

The truth is that not everyone is motivated by the numbers, and some might even find them off putting especially if they’re not mathminded.

How to Break an Unhealthy Relationship with Food

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Many of us form a relationship with food and eating that is based on what our family taught us growing up. A lot of these beliefs are seriously misconstrued. Do you see yourself and your family in any of the following?

Picky eaters.

“Picky” eaters who refused to eat vegetables and believe that “dinner” should be high fat and processed food favorites like mac and cheese, fried chicken, hamburgers, pizza, subs, and hot dogs, as a rule.

The nightly dessert ritual.

Always having dessert after dinner because that’s what your family always did, and always making that dessert something sugary like ice cream, pie, cookies, or cake.

Praising unhealthy eating habits.

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Rewarding and praising people for eating mass amounts of food. Example, cheering on your kids for eating more than three slices of pizza, or leading men to believe that they are more manly if they stuff themselves with food.

Guilt-based eating rituals.

Guilted for having a slim physique.

Moms and grandmas who purposely guilted people who don’t eat enough of the food that they cooked or who have decided to pass on or only take a small portion of, the desserts that they baked.

Being slim or naturally thin, and having heavier people ask you if you’re anorexic when you actually eat a healthy amount of food every day.

Main focus is on food.

Using food as an emotional band-aid.

Making every party and get together about sitting around and eating. Believe Drowning your sorrows in it or not some families desserts like a pint of ice build activities, outdoor cream or stuffing yourself adventures, sports, and on take-out food because games into their quality you’re in a mood, had a time together. And yet bad day, and/or are feeling others stay focused emotional and need on making and eating comforting. food with not a lot of opportunities to move Food-based rewards. around.

Using food treats and desserts as a reward, for example if your child brings home straight A’s on his or her report card they get taken out for pizza or ice cream, or they get homemade cookies baked for them.

Guilted for being healthy.

Being told that you look too skinny when you’re actually a healthy weight and weigh the same as other people your age and size.

If you identified with some or all of the practices mentioned above, you’re probably like most Americans and you had to deal with pressure from family around eating and food. The good news is that once you become aware of unhealthy eating habits, you can gradually replace those habits with ones that are more conductive to losing weight and being fit and healthy.

Does the Mediterranean Diet Work for Weight Loss?

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Dr. Wayne Jonas cited the Mediterranean diet as one of the easiest and most effective not to mention enjoyable eating plans with builtin weight loss benefits.

Although the advice was delivered in 2019 this is an evergreen concept, with Mediterranean people notorious for living long lives into their 90s and beyond thanks to their healthy way of eating.

meal, eating fish twice a week, and serving small portions of protein throughout the day.

Mediterranean people also make it a general practice to get out and be active each day. That may mean walking rather than driving to many places, and engaging in light exercise as part of their lifestyle, such as gardening.

While Americans tend to go heavy on pasta servings, especially when making and enjoying what we consider Italian cuisine, people who reside in Italy eat smaller portions of pasta and enjoy a more varied and balanced diet in general.

Limiting wine and alcohol consumption also factor in.

Mediterranean people Enjoying meals socially do include daily wine with others while drinking as part of their eating at a relaxed pace The general tenets of this way of life, but they limit continue to be a part perennial dieter’s favorite to one or two glasses. of the culture of people Finally, Mediterranean is quoted in the article who live in this region of recipes rely less on salt from Dr. Jonas as such: the world. Both practices and more on spices.

The Mediterranean facilitate weight loss.

Diet “encourages Some call this mindful the consumption of Using spices and eating, though the lean proteins in small aromatics to season people who live in this portions, fruits and foods instead of region simply embrace vegetables, legumes, adding high amounts the habits because it’s whole grains and of sodium to recipes healthy fats (specifically what they’ve always is another reason why known. those high in the Mediterranean monounsaturated fats diet lowers the risk of The Mediterranean diet and polyunsaturated chronic disease such as is purported to lower risk omega-3 rich fatty acids”. hypertension or high of diabetes because of blood pressure. fewer processed foods Other common and less sugar. An principles of the example of this is Mediterranean diet the serving size and lifestyle that make of desserts, which it effective for weight tends to be smaller loss include making vegetables and produce than Americans are the foundation for every used to.

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Waist-Saving Exercises for Swimsuit Season

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Swimsuit season isn’t always forgiving to those us who need to whittle a bit from our middle. When we want to look and feel better, we think about working out. Spending hours at the gym though isn’t an option, especially when we have family and other obligations taking up our time.

Here are 5 easy at-home exercises to whittle your middle in time for swimsuit season for you to try.

Note: Do 2 sets of each move, on nonconsecutive days each week.

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leg. Do 12 reps on each leg.

Exercise #4: Side crunch

Exercise #2: Ankle touches.

For the ankle touches, lie on your back, knees bent and feet flat on the floor. Pull your shoulder blades off the floor so that facing forward. With your arms straight out and parallel to the floor, reach your left hand to your left ankle, then switch hands. Keep your shoulder blades off the floor the entire time.

Exercise #3: Twisting Knee Lifts

Exercise #1: The rowing Standing with feet hipman. width apart, hold your arms up in front of your To do the rowing man, chest in a boxing stance. sit with your body in a vee like shape. Your legs Twist your upper body to the right using your should be bent in the air and your back off the obliques, then twist to ground. Take a medicine your left. On the third twist of your right arm, ball and move it in the air across your stomach, raise your left knee to meet your arm. Alternate going from one side to with opposite arm and the other.

Sit with knees bent and feet flat on the floor. Raise your arms in front of you. Roll back on your spine, one vertebra at a time onto the tailbone, twisting your torso to the left while pulling your left arm back. Return to center and roll up.

Repeat on opposite side.

Do for 24 reps.

Exercise #5: Jumping rope Jumping rope isn’t just for kids. Jumping rope is a great aerobic exercise that raises your metabolic rate while forcing you to tighten your core muscles. The aerobic movement and core muscle tightening works your middle to tighten.

You should begin to see results within a few weeks by doing these exercises regularly, just in time for swimsuit season.

Yoga: The Low-Pressure, High Relaxation Form of Exercise that Helps You Lose Weight 23

Many people believe yoga was developed as a form of meditation.

That it has no effect on losing weight. The truth is, however, many people have benefited from using yoga in losing weight in this healthy way.

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Reason 2: Yoga boosts weight loss in several other ways.

has a devastating effect on your mind and your body. It leads to insomnia, stiff muscles, It forces you to burn pain, anxiety, and calories, reduces your inability to focus. Doing stress levels, and a simple yoga routine enhances any other form when you feel stress of exercise you are doing. coming on. You’re able And one of the most to relax your mind and beneficial effects of yoga body, stretch out any kinks and feel more in There are many reasons is how it helps you feel connected to your body tune with your thoughts. you should try yoga as in a way that makes you a weight loss go-to this summer. And you won’t aware of satiety, which Reason 5: Yoga prevents you from overhave to practice the improves your eating. intense Hot Yoga to see energy and vitality results. while balancing your Reason 3: Another reason to try yoga this metabolism.

Studies have shown summer as your gothat restorative yoga, While you are doing to weight loss plan is the practice of a slow that it can be done just yoga, wearing comfy and pace with long holds cute yoga outfits, you are about anywhere. and deep breathing help building better strength Take your yoga mat women lose belly fat. throughout your body. with you to the beach Your energy levels are for a sunrise or sunset improving giving you Reason 1: Some think workout. Go into your more vitality to do all the yoga alone won’t yard for a soothing fun things you want to promote weight loss. morning workout. It do during the summer. can be done while Yoga’s stretching and When it’s combined vacationing since the holding moves boosts with healthy eating it your metabolism leading has been shown to help only equipment you need is a mat and a little to faster weight loss. you lose weight, as well keeping your mind and space. body healthy. Yoga helps Reason 4: Yoga There are many benefits you learn mindfulness to doing yoga any time is a great stress and how you connect of the year. When you management tool. with your body helping look at the reasons to try you opt for healthy food Even during the summer yoga as your weight loss instead of binging on the months, stress can take go-to this summer you’ll bad stuff. realize why. over our lives. Stress

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Can You Lose Weight with Low Impact Exercise?

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You may have heard of the term “low impact exercise” before. If so, you may be wondering if it is a good option for losing weight. At first, the answer would seem to be no, after all, the name “low impact” doesn’t exactly scream effectiveness. However, low impact exercises can, in fact, help you lose a lot of weight. In this article, you will see why this is.

should not be confused with low effectiveness.

Low impact exercises are extremely effective at burning calories, burning fat, and helping you to build muscle. They just happen to do these things without putting any serious strain on your muscles or bones. In fact, low impact exercises are often the most effective way to burn calories.

What Is Low Impact Exercise?

Low impact exercise is the name applied to any sort of exercise that has a low impact on your body. This includes things like swimming, walking, yoga, Pilates, elliptical machines, and much more. It is a very broad category that includes a lot of different exercises, with the only unifying factor being that they also have very little physical impact on your muscles and your body as a whole.

Are Low Impact Exercises Effective?

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The name low impact

Why Are Low Impact Exercises Effective?

Low impact exercises are effective in large part because they don’t cause any strain on your muscles. This allows you to continue exercising for longer periods of time. Think of how many workouts you have cut short because you started feeling intense pain or soreness. If you are like most people, then the chances are good that quite a few of

your workouts had to be ended early because you just can’t take the pain or soreness anymore.

This can be problematic for those of you trying to lose weight because the secret to burning calories is to keep up a fast pace. You want your heart constantly beating.

So, being able to do low impact exercises, like swimming, for longer periods of time will lead to you burning more calories than if you did more intense exercises, like sprinting, for smaller periods of time.

Not All Low Impact Exercises Are Equal When it comes to losing weight, not all low impact exercises are equal. Some are better than others. For example, yoga and Pilates aren’t great options for burning calories (although they do have other advantages). On the other hand, swimming is a great option for burning calories.