Milk is not the only source of Vitamin D. Here are some other ways to get your RDA.
Fatty fish like salmon and mackerel are good sources, as are egg yolks, beef liver, and cheese. Also, check the supermarket aisles for foods fortified with Vitamin D such as breakfast cereals and OJ.
Additionally, your skin can absorb Vitamin D from the sun, but keep your exposure limited to avoid the harmful effects of too much time soaking in the rays.
Women (under age 50) need 2x the amount of iron men of the same age require.
While males generally require more vitamins and minerals than females do due to their size and structure, one exception is iron. Women need more iron due to blood loss during menstruation. And when women are pregnant, the iron need is triple a man’s. Iron helps deliver oxygen throughout the body.
Some iron-rich foods include spinach, liver, lentils, and red meat, so fill your plate to get your fill of iron.
If you’ve been doing sit-ups religiously and still don’t see a six-pack forming even faintly, you’ll need to make changes in your diet and overall exercise routine too. If you have too much body fat, you won’t see the “cut” look you’re aiming for in your abs. Kick up your cardio routine and cut out the cake.
When your entire body is leaner, that six-pack will surface.
If you choose fat free dressings because you think they’re healthier, check the label before pouring it on liberally. Many fat free dressings compensate for the taste that comes from fat by loading their bottles with sugar…even though the dressing may not taste at all sweet. Not to mention the other hard-to-pronounce ingredients included to fake the flavor. You can maintain a healthy diet by using regular dressing, just remember a little goes a long way.
Best yet, use vinegar with a smidge of olive oil – you control the portion.
Running isn’t for everyone. It can put strain on the joints while pounding the pavement. Why not walk briskly instead and burn nearly the same number of calories?
You will need to double the time spent exercising, but the outcome will be nearly identical. Walk for an hour at a 13 minute mile pace and you’ll burn 270 calories, the same as a 30 minute run at a 10 minute mile pace. 60 minutes isn’t bad for a walk to get the blood pumping with a do-anywhere cardio workout.
A few benefits of this “superfood.”
Chia seeds are small but mighty. These tiny “superfood” seeds really pack a punch, delivering nutrients galore with every serving. They are chock-full of antioxidants, beneficial in keeping the heart healthy along with anticarcinogenic benefits.
Chia seeds are also loaded with fiber (5 grams), for just a small number of calories per serving (60 cals. per 2 tablespoons). So versatile and easy to use, you could add chia seeds to virtually any dish or beverage.
Sprinkle on a salad, swirl into a smoothie, mix into oatmeal, and more.
3 foods to stock up on.
Fiber is great for digestion and makes us feel full without consuming tons of calories. It can help lower your blood sugar levels too.
These three foods are chock-full of fiber, so get your fill.
What to be aware of.
Our basic body shape is primarily determined by genetics. So, if you’re destined to pack on the pounds in the upper region of your body (chest, abdomen) rather than the hips and thighs (pear shape), you may be at higher risk for diabetes and heart disease. You can’t change nature, but you can stay healthier by keeping fit and eating well.
Caffeine can kick up your workout. Why it’s so effective.
Many people can’t even say, “Good morning” without a cuppa Joe in their system. Along with its wake-me-up properties, caffeine can also amp up your workout. The kick you get will push you through that extra rep and add some zip to your cardio routine. Since caffeine is a stimulant, it boosts heart rate and delivers more oxygen to your muscles.
Don’t overdo it, but when you’re feeling sluggish yet still want to work out, swing by Starbucks before you hit the gym.
Lack of sleep can cause you to overeat. Here’s what happens.
We all know a good night’s sleep is vital. But it can also keep your weight in check. Studies show that a poor sleep schedule can spike blood levels, causing people to overeat. Not to mention, when you’re not on the ball, you may be too lazy to prepare a healthy meal and head to the drive-thru instead.
Do your best to log those eight hours and your eating habits will be healthier.