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5 Foods to Burn Belly Fat

While a little Buddha belly is just fine and even healthy for some people, too much belly fat can be dangerous. Excess abdominal fat is one of the leading precursors to heart disease, metabolic syndrome, and several types of cancer. It is also uncomfortable, and can be challenging to your self-esteem. A little softness around the middle is normal and healthy, but if you are carrying around more than you want it might be time to shift your eating habits.

Ending abdominal obesity requires frequent exercise, adequate rest, and eating the right types of belly fat burning foods. Yes, despite what you might think, you need to eat food to burn fat. Starving ourselves only slows down the metabolism and increases the production of stress hormones, which means any food we do eat is digested more slowly and turned into fat more easily.

The key is to eat the right kinds of foods, in appropriate amounts, at the right time of day. Overeating at any time is not going to help you burn belly fat, but neither is eating a low fat diet full of processed carbohydrates. These five belly fat burning foods, when enjoyed in moderation, can help you lose the bulge and feel healthier in your body.

1. Fantastic Fats

Contrary to what you might think, we need to eat fat to burn fat. Not just any fat, of course. Animal fats and trans fats are to be avoided, but monounsaturated plant-based fats are crucial for letting go of belly fat. This includes soaked almonds, sunflower seeds, walnuts, and avocados.

As if we didn’t already have enough reasons to love avocados, they especially shine as a belly fat burning food. Avos are also anti-bacterial anti-fungal, which means eating them makes it easier to flush out the toxins that usually get stored in adipose tissue. They contain the amino acid lecithin, which supports healthy liver functioning – a key component for burning belly fat.

As fat is very calorie dense, it is important to watch portion sizes when eating it – even healthy fat. A serving of almonds is just 1/4 cup, and one medium sized avocado (split into two or three servings) is plenty of fat for your whole day.

2. Fabulous Fiber

Fiber is crucial for any type of weight loss program, especially when trying to burn belly fat. Fiber helps keep the colon functioning optimally, so we can fully absorb the nutrients from the food we eat. It also helps us feel full for longer, staving off cravings and snacking.

High fiber foods include avocados, flax and chia seeds, nearly all fruits and vegetables, and sprouted gluten-free whole grains like quinoa, buckwheat, and amaranth.

3. Powerful Protein

Eating foods that are high in protein boosts the metabolism. And high-protein foods are digested and absorbed slowly, helping to maintain even blood sugar levels. Protein contributes to the development of lean muscle, and is not converted to fat as quickly as carbohydrates.

Protein is especially important for breakfast, as it helps set the stage for keeping balanced blood sugar levels all day. If you are trying to burn belly fat never skip breakfast or just have a high-carb cereal with no protein or fat, rather eat a filling meal that includes protein, fiber, and healthy fat.

Raw vegans can get complete protein from hemp seeds, chia seeds, and sprouted quinoa, or a raw vegan protein powder that has combined plant foods to provide all 20 amino acids. Soaked almonds are also a good source of protein.

4. Royal Reds

Red fruits provide a lot of nutrition with very few calories. The phytonutrients they contain that are specific to red foods alter the constitution and circulation of blood lipids (fat in the bloodstream). This interferes with the lipids’ ability to deposit in the belly.

Red foods are also usually high in fiber, vitamins, and minerals. Enjoy watermelon, tomatoes, dark red cherries, and berries to satisfy your sweet tooth while helping your body burn belly fat.

5. Gorgeous Greens

Is there any thing greens can’t do? Truly, we call leafy green veggies “superfoods” for good reason. Green vegetables like kale, spinach, arugula, cilantro, chard, and broccoli are high in fiber, vitamins, minerals, and special compounds that boost the metabolism and support digestion.

Some greens, like celery and parsley, are actually negative calorie foods. This means more calories are burned digesting these foods than they provide, though you still get the vitamins and fiber. Enjoy green veggies in abundance with every meal.

Burning belly fat may require a radical shift in lifestyle habits. Frequent exercise, adequate sleep and especially appropriate amounts of the right kinds of foods are necessary. You cannot starve yourself and lose fat sustainably, but making careful eating choices is very important. Focus on including high fiber, high protein foods, plenty of greens and some plant-based fat, and you will be well on your way to a healthy middle.

This post is contributed by , who is the founder of My Healthy Living Coach. Having had health challenges along the way Ron was keen to share the research and learning he gathered. Through MHLC this continued into a current presentation of healthy lifestyle choices and how to implement them. Check out his website at

How to Stay Fit While On Vacation

Ah. Vacation. You’ve been counting down the days with the eagerness of a inmate anticipating his release from prison, and, at last, it is here. Freedom from the 9 to 5 drudgery, ghastly weather, and mind-numbingly dull routine. You’ve got all sorts of exciting adventures planned, amazing things to see, and–of course–delicious food to eat. But, you’ve overlooked one important thing. A fitness plan.

Yes, lugging that suitcase will keep you trim, but there are easier ways to do it.

All of that delicious food will likely contain a hefty heap of calories and fat–and the last thing that you want to do is return home with a mountainous midriff. Thankfully, there are a few easy ways to stay fit on your vacation without sacrificing an ounce of fun.

Get Active at the Airport

Will you be traveling to destinations afar? If so, you will likely have plenty of time to kill at the airport. Instead of passing the hours awkwardly perched in an uncomfortable chair, get up and move around. In the New York Times‘ “For Healthier Flying Pack a Pair of Walking Shoes,” Exercise Physiologist, Dr. Christopher Berger, states “travel does not mean de-conditioning. You’re stuck in a terminal for three hours, boo hoo, but you have a climate-controlled place where you can literally walk for miles at some airports if you want.”

So, take a saunter to a distant terminal, check out an airport gym–yes, they do exist–or simply do some squats and lunges. And whatever you do, don’t give in and take the moving sidewalk.

Sightsee in your Skechers

Guided tours are great, but, sometimes, the best way to truly experience a new place or culture is to throw on your running shoes and explore on foot. If you jog at home, keep up the habit and find a great place to run in your new surroundings. And, if walking is more your style, forgo taxis and buses and opt, instead, to get to and fro under your own steam. In an “Expert Interview with Sagan Morrow on Diet and Health,” the health guru and nutritionist admits that she does not plan for formal exercise when she is traveling because she always does a ton of walking when visiting new places.” And this approach may just work for you.

Fine-tune your Front Crawl

Does your cruise ship, resort, or hotel offer amenities like a swimming pool, private beach, or gym? If so, you are in the perfect position to maintain your fitness regime. As “How to get a Good Workout in the Hotel Pool” reminds us, swimming is easy on the joints while offering resistance to your muscles and requires no equipment other than a bathing suit.” So, why not perfect your backstroke or challenge the kids to a game of Marco Polo? If swimming is not your thing you could start a game of beach volleyball or hit the exercise equipment for an hour or two. Not only will you enjoy benefits to your health, but you will have fun doing it.

Furnish your own Fitness Room

By adding a few lightweight exercise items to your suitcase you can turn your suite, cabin, or–if you’re extremely fortunate–luxury penthouse into your own private gym. Yes, all you need is a jump rope, some resistance bands, your favorite workout DVDs, some handgrips, and a heart rate monitor and you are all set to burn some calories and stretch your muscles in the privacy of your own room.

You can also perform a full-body workout without using any tools at all. Shape‘s “The Ultimate Hotel Room Workout” offers full instructions to a number of moves including squats, crunches, and cardio bursts.

So, go ahead. Enjoy your adventures, take in the sights, and approach that mile-long buffet with nary a worry. You’ve got a plan that will send those calories packing and keep your waist fit and trim. Happy travels.

How do you stay fit while on vacation?

Kimberley Laws is a freelance writer, avid blogger, and enthusiastic traveller who refuses to stay anywhere that does not have a pool. You can follow her at The Embiggens Project and Searching for Barry Weiss.

9 Pointers for Relieving Computer-Related Eye Strain

Staring at a computer screen for eight hours a day is hard on your eyes. Whether you are haunted by a searing headache that feels like a hot poker is stabbing you in the occipital lobe, a pair of corneas that are so dry and gritty that you wonder if you’ve been bobbing for apples in sand, or eyes so red that your boss keeps sending you for drug testing, computer-related eye strain is a pain in the posterior. Thankfully, you don’t have to resign yourself to a life plagued by eye strain and pupil pain.

By following a few simple steps, you can prevent eye strain and protect your ocular health.

1. Toss the tube.

Archaic tube-style monitors, also known as CRTs, play a major role in annoying your peepers. If possible, kiss your CRT “goodbye” and replace it with a flat-screen LCD monitor. LCD screens have less flicker and glare–leading culprits in the creation of eye strain.

If you have to stick with the tube, make sure you select the highest refresh rate as possible and equip it with an anti-glare screen.

2. Play with the Display.

It is likely that one of the first things you did when you got your computer was personalize your display settings. While, your hot pink background and deep purple font may reflect your personality, they are also contributing to your raging headaches and scorching eye sockets.

When selecting your display settings, opt for retina-friendly choices instead of going for dramatic flair. The brightness of your monitor should match that of your surroundings. If your computer acts like a light in the room, it is too bright. Choose a lower color temperature in order to reduce eye strain-causing blue light. Turn up the contrast. Choose a text size that is easy to read. And opt for black text on a white background.

3. Be Blinky.

You are not in a staring contest with your computer, so remember to blink. It is said that the average person blinks approximately 20 times each minute, but only 7 times when they are parked in front of their computer. As a result, your eyes dry up and begin to feel like someone has been scrubbing them with steel wool. Remember to blink frequently. You can also rehydrate your eyes with artificial tear eye drops.

4. Protect your 20/20 with 20-20-20.

Break out your egg timer and set it for twenty minutes. A great way to prevent strained eye muscles is to engage in the 20-20-20 rule–every twenty minutes you stare at an object that is roughly 20 feet away for a period of 20 seconds.

5. Roll those eyes.

A great accompaniment for the 20-20-20 exercise is the eye roll. Yes, the action that got you in trouble with parents and teachers will now save you from eye strain. Be bold and roll your eyes up to your eyebrows and then in a large circular motion. Do this once every hour and your eyes will thank you.

6. Get your hands involved.

Under ordinary circumstances, it is a good idea to keep your hands away from your eyes. Unless, of course, you are “palming” them to avoid eye strain. What is palming? It is a great way to give your eyes a break from the pupil-piercing light emitted by your computer screen.

Simply cover your eyes with the palms of your hands–without actually putting any pressure on the eye area. Rest the heel of your hand on your cheek bone and place the fingers of your right hand over those of your left hand across your forehead. Let your eyes soak up the darkness for three minutes and repeat this several times each day.

Eye strain is not the only negative by-product of working life. If you suffer from job-related aches and pains, check out these surprising causes of fatigue.

7. Massage your eyes.

Your eyes work hard. Surely they deserve a massage as much as your neck or your shoulders do. Using the ring finger on each hand, simply make small circular motions, stopping at various points along your orbital bone and brow. This motion is also great for relieving sinus pain.

8. Go Gunnar

No one knows the woes of computer-related eye strain better than dedicated gamers. Gunnar glasses, while designed with the devout gamer in mind, can benefit anyone who spends a great deal of time glued to a computer screen. Their yellow hued lenses combat the blue light emitted by your monitor, greatly reducing eye strain. They also increase clarity and contrast and come in both prescription or non-prescription forms.

9. Seek a pro.

No one knows eyes and the implications of eye strain better than a professional eye care provider. Making sure that your eyes are checked annually will go a long way to protecting your vision for years to come.

By following a few easy strain-preventing tips you can bid adieu to bloodshot, achy, sandpapery eyes and the related throbbing headaches. You only have one set of eyes and they need to last you a lifetime, so treat them well. Your baby blues will thank you. If you’re still feeling tired, you can always try to beat afternoon fatigue with nutrition.

What do you do to avoid developing eye strain?

Kimberley Laws is a freelance writer and avid blogger who spends hours in front of her laptop each day. You can follow her offbeat observations at The Embiggens Project and Searching for Barry Weiss.

Fitness Apps: The Good & The Bad

The health and fitness category of mobile apps has become extremely popular in the last couple of years, and is now positively flooded with selections. For those who like to use mobile fitness aides to help with health efforts, some of these apps can be wonderful tools, and can really help to inspire and sustain progress. Others, however, are essentially gimmicks. So which health and fitness apps are worth your time (and in some cases, money)? Here are three to avoid, and three to trust.

Fitness Apps To Avoid

1. MyFitnessPal

MyFitnessPal is one of the most popular health and fitness assistants out there and is recognized largely for its impressive library of food items that allows users to track calories by entering their daily diet and exercise habits. For those who are disciplined about losing weight or tracking health, it’s a nice app. However, it can also be somewhat detrimental, as it encourages focus on calorie counting, which most fitness experts advise against for those looking to lose weight. To be fair, the app does tell you when you’re not consuming enough calories per day, and tries to keep you on a healthy track. But still, the focus is more on calories than specifically healthy habits.

2. Nike+ Fuelband

The Nike+ Fuelband is actually a wearable device, but its accompanying app has become very popular for fitness enthusiasts. Truthfully, Fuelband is pretty enjoyable, as it has a nice social component and allows users to track workouts via “Nike Fuel,” which is basically a made up measurement. It’s sleek, fun, social, and addictive. The problem is that there are numerous free, or at least very cheap, services that perform essentially the same functions, whereas a Fuelband is quite pricey.

3. Zombies, Run!

Okay, so this app is a lot of fun. Lifehacker has a nice review up of the general concept, which is basically to turn your cardio workout into an imagined escape from zombies as a sort of motivational tool. It’s a nice idea, and something that can probably be improved upon with wearable technology like Google Glass in the near future, but in terms of being an actual fitness aide, Zombies, Run! is the definition of a gimmick.

Fitness Apps To Try

1. Galaxy S Health

S Health isn’t technically an app, but it will be an included feature on the Samsung Galaxy S5, which will be released soon. Judging by the brief write-up on the health-centered feature at Verizon Wireless, S Health will more or less do everything that Nike Fuel programs are meant to do: track your steps and movements. Additionally, it will provide dietary advice and a built-in heart monitor. That’s a lot of health focus for a program you don’t even need to pay for or download, and it all puts S Health at the forefront of the mobile fitness conversation.

2. Argus

Argus is another tracking app, but it’s probably the most complete one out there. Available for free on iOS devices, the app not only tracks calories and steps taken, but it can help you to monitor your daily water intake, keep track of your meals, and map your cardio activity all in one app. Really, it’s a little bit like MyFitnessPal without the overt, potentially problematic focus on calorie counting. Argus can even go as far as helping you track and monitor your sleep patterns. Overall, it is one of the most complete health and fitness apps on the market.

3. GAIN Fitness

Most popular exercise apps focus primarily on cardio routines, but the GAIN Fitness app is designed for cross training and weightlifting exercises. Basically, the app offers a huge variety of training demonstrations and keeps track of your workouts while pushing you to improve upon previous efforts. The app also includes a built-in workout calendar to help you to stay consistent with your routines. Like any health or fitness app, it requires some level of diligence on the part of the user to be worthwhile, but ultimately it’s a great training assistant.

This article was contributed by Sara Upton.

Dieting: How to gain weight

Many people in the world are looking to lose weight, however, there are many people in the world who struggle to gain weight; whether you want to gain muscle mass or gain size, gaining weight is very simple, as long as you remember to stay away from the junk food.

To gain weight, the key is to increase your caloric intake. Whether you want to eat more meals each day or just increase the size of your meal, as long as you are consuming more calories, you will gain weight, even if you believe you have ‘bad genes’ or a ‘very fast metabolism’.

As with losing weight, gaining weight takes time, dedication and persistence. If anything, it is easier to lose weight than to gain weight.

Here are the tips on the best way to gain weight:

Eat a lot of the good stuff

You may think that you are already eating a lot, but if you aren’t gaining weight, you are not eating enough. To pack on the pounds, you should aim for at least 6 meals a day and eat every 2-3 hours to pack in the nutrients.

You may find it difficult as often you will be forcing yourself to eat, however, you eend to persist and look at the end goal.

To gain weight, you should aim for around 3500 calories a day, but you need to consume good calories to see the best benefits. You must avoid eating junk food as it will just make you fat and is not the answer to you weight gain.

To gain a healthy weight, you must consume the three macronutrients; protein, carbohydrates and healthy fats. This will help you gain a healthy weight and muscle mass.

High Protein

Protein is an essential part of your diet and a building block for everything in your body, such as muscles, bones, skin, hair and blood.

To gain weight, you should consume a high amount of protein. This includes meat, cheese, milk, fish and eggs.

Eating high amounts of protein, along with carbs and healthy fats will ensure you gain weight and your muscles grow and become stronger.

Carbs for weight gain

Carbs are vital for weight gain and they are the bodies main source of energy, but too much can you make you fat. Carbs include pasta, brown rice, whole grain bread, oatmeal, fruit and veggies and many more.

Avoid simple carbs as they are quickly digested due to the high sugar content. They contain empty calories and are more than likely going to be stored as fat.

If you just eat protein, you will find it difficult to gain weight as your body will use protein for energy and ultimately is counter productive.

To gain a healthy weight, pack you main meals with proteins, carbs and fats, as well as snacking in between. You will gain weight in no time.

The right fats

Eating the right fats will make you look bigger and healthier. Healthy fats are not found in junk food. Junk food contains trans fats and saturated fats, both of which are bad.

Healthy fats found in food such as meats, dairy, nuts and avocados. Itis recommended that the healthy fats should be 30% of your daily calorie intake. Healthy fats are best eaten as snacks throughout the day.

Eat late at night

Studies have shown that changing the times you eat can increase the weight gaining process. By eating a large dinner later in the evening or snacking at night, you are fueling your body with calories that won’t be used in physical activity as you will be sleeping.

The study showed that people who eat later a night have a higher body mass index compared to those who don’t eat after 8pm.

Weight train

If your workout consists of alot of cardio, this could be the problem as to why you are finding it trouble to gain weight. Without consuming the correct amount of calories, engaging in large amounts of cardio results in weight loss your body uses the fat and muscle as energy.

Weight training has many benefits. Weight training will build up your muscles and stimulate your appetite. To get maximum muscle gains, lift heavy weights with low reps. To begin with, start with compound exercises, such as squats, deadlifts, benchpress, pull ups, and dips. Compound exercises use a range of muscles in the body, allowing you to get stronger quicker. You can then move on to isolation exercises.

If you eat intake a large amount of calories with protein, you will gain weight very quickly.

Aswell as eating more and working out, you need to stay well hydrated and get at least 8 hours of sleep each night. If you follow these weight gain tips and persist through the difficult times, you will gain weight in now time and ultimately look how you want to look.

What do you think of this blog? Can you think of any more tips on how to gain weight? If so, please let us know in the comments below.

This blog was written by Jennifer Smith on behalf of The Light, a retail and leisure complex containing a multitude of shops and restaurants.

Benefits of Exercise with Muscular Dystrophy

Learning to live with the diagnosis of  Muscular Dystrophy is a trying road. 

A horrible reality that affects hundreds of thousands of men and women, according to Medical News Today is, “Muscular dystrophies (MD) are a group of genetic diseases characterized by progressive weakness and degeneration of the skeletal or voluntary muscles which control movement. The muscles of the heart and some other involuntary muscles are also affected in some forms of muscular dystrophy, and a few forms involve other organs as well.” Incredibly frightening, if you have been diagnosed with Muscular Dystrophy it is sometimes hard to know which way to turn to take control back of your life.

One place a person fighting this disease can turn to regain a connection with normalcy is to bring a regular exercise routine into their life. Why does exercise do a person with Muscular Dystrophy good? Here’s a look at five ways exercise helps considerably.

Exercise slows muscle deterioration. Having a regular strength routine using nautilus and free weights as well as cardio activities is highly beneficial. According to the National Center on Physical Activity and Disability just doing minimal movement with light weights or rubber resistance bands can help a person’s arms, legs and core considerably. This assistance with strength helps with maintaining a healthy posture, remaining independent, and maintaining a range of motion as well as keeping the joints flexible.

Exercise assists respiration. One of the greatest benefits of doing cardio exercise for people with Muscular Dystrophy is that it assists the diaphragm and other muscles associated with breathing to remain strong and agile. A common issue for those suffering from Muscular Dystrophy is a decrease in the functioning abilities of the diaphragm. Experts recommend low impact exercise like walking, yoga, biking, or swimming.

Exercise increases overall energy levels. As with all people, exercising helps the body remain healthy and have more energy overall. In regards to those people with Muscular Dystrophy, the March, 2005 issue of Neurology published a study that showed that people with facioscapulohumeral muscular dystrophy (a condition that affects the arm and face muscles) had less fatigue after having a regular workout plan for three months. Participants worked out on a bike for a little over a half hour five times a week.

Exercise helps boosts happiness. One issue for many people diagnosed with a disease is that they feel that their life has been limited to the illness, which results in depression. A highly beneficial way to counteract depression is to exercise. As little as ten minutes can turn a frown upside down.



Kishana Sainte writes on health and fitness topics on behalf of, a trusted online patient recommendation and medical information website. You can visit MyDocHub at

Baby, it’s Cold Outside – Don’t Let That Cold Affect Your Health!

For most of human history, winter meant death for large numbers of people. With food scarce, the elements brutal, and disease rampant, only the strong and well prepared emerged in the spring. Modern advancements have prevented mass death for most of us, but one inevitability still holds true – people get sick in the winter. 

But they don’t have to. Follow this guide to making it through the dark, cold months unscathed.

Be smart and avoid getting sick this winter.

Vitamin C

Vitamin C supplements such as  Naturemade Vitamin C 1000 mg are among the safest and most effective additives to consume in the winter. Experts believe that while vitamin C can’t cure or prevent the common cold, it can reduce the duration and seriousness of colds. Also, it boosts the immune system and may protect against prenatal health problems, eye disease, cardiovascular disease, and can help prevent skin wrinkling.


With the exception of a healthy diet, the single most effective and important behavior in which a person can engage is exercise. This is especially crucial during cold season in the winter. Boosting and maintaining the overall health and well being of the body and mind, even modest exercise creates dramatic increases in endurance, immunity, durability and overall well being.

A simple piece of equipment like the Rogue Kettlebell can produce crushing workouts without having to leave the warmth of home. It’s easy to slack off when your bathing suit is a distant memory, but exercise is more about being well than looking good.


Although it is still a mysterious phenomenon that largely baffles scientists, experts agree on one thing: Sleep is absolutely vital to recovery and immunity. Sleep-deprived people are weaker both physically and mentally, and good, consistent, uninterrupted sleep is commonly passed over as a serious boon to health. If you have trouble sleeping, consider meditation and changes in diet. Also, consider non-narcotic sleep aids and supplements such as  Ancient Earth Minerals by Body Ecology.

Hand Sanitizer

More people are sick in the winter. Although the benefits of hand sanitizer are hotly debated, as are the drawbacks of excessive use, germs are everywhere in the winter as more and more people succumb to colds, flu and other contagious ailments. Children and the elderly are especially vulnerable, and hand sanitizer does kill most germs instantly. Pick up a couple of bottles of EO Organic Hand Sanitizer to keep in your car, at work, and at home.

Avoid the flu and common cold this winter.

In the winter, it is especially important to eat well, sleep well, exercise regularly, and wash and sanitize your hands – especially after public outings. Back your immune system up with non-narcotic supplements such as vitamin C and use common sense and basic hygiene when dealing with high-risk people and situations.

Andrew Lisa is a freelance writer living in Los Angeles. He writes about health and medicine.


Don’t Risk Your Heart: How Exercising in Middle-Age Can Lead to a Cardiac Event

There isn’t a single doctor who wouldn’t recommend a healthy diet and regular exercise. The two are extremely beneficial, especially if you’re hoping to live a long and healthy life. 

Unfortunately, for middle-aged people, there are cardiac risks associated with vigorous exercise. Around 40 years old your muscle mass may begin to decline at a rat of 8 percent per decade. It’s essential to be aware of the risks and practice a safe exercise routine to ensure that your vigorous workout routine isn’t your heart’s undoing.

Cardiac Arrest

“Heart attacks aren’t just for older, overweight men with high cholesterol and high blood pressure,” says Dr. Ilan Wittstein, an assistant professor at John Hopkins. “Doctors are seeing patients in their 40s come in with heart disease due to self-inflicted risk factors…Middle-aged men need to be on guard. Even if you work out and eat healthy, you could still be at risk.”

All people aged 40 and over have an increased cardiovascular risk. It’s essential that middle-aged people recognize this risk, and talk to their doctors before performing any strenuous workouts. The most important thing is to attempt to exercise smarter, not harder. Try and exercise, or be physically active, for at least 30 minutes each day, but don’t overdo it, as this can increase your risk of cardiac arrest.

Exercise should be implemented in every lifestyle, regardless of age. If you’ve experienced cardiac arrest before, or you’re currently high-risk for it, you can still exercise. Talk to your doctor about what low-impact exercises are appropriate for someone in your condition. You may also want to invest in one of AED Brands Lifepak defibrillators, as this will ensure you get the help you need should a life-threatening cardiac event occur during exercise.  

Vessel Disease

“By middle age, most people have developed some underlying early stage vessel disease,” warns Kade Davison, a clinical exercise science teacher. Plaque could be building in your coronary arteries, which in turn could result in a cardiac event. “If anyone is going to have a cardiac event they’re far more likely to have one during exercise,” says Davison.

It’s important to be wary of over-exercising as you grow older. It may not be a good idea to enter that upcoming triathlon or endurance race. Instead, you’ll want to focus on a healthy and consistent regiment of exercise, ensuring your body’s electrolyte balance, hydration, and potassium levels don’t change in an unhealthy way.

Heart Tears

Heart tears are caused by over-doing it. Even something as low-impact as stretching can cause a heart tear. Of course, regular stretching is good for the body, but over-stretching isn’t. Tiny tears in your heart can cause a variety of health issues as time goes on, including:

  • Irregular heart beat
  • Irregular heart rhythms
  • Scarring
  • Stiff arteries
  • Inflammation

Because heart tears are difficult to detect on your own, you should schedule an appointment with your doctor – especially if you participate in vigorous workouts. Your doctor will refer you to a cardiologist who will monitor your heart and test for heart tears, as well as many other cardiac issues. Your doctor will then be able to assist you in building an exercise routine that is safe for your body.

Everything in Moderation

Practice moderation and you can ensure that your heart stays strong as you grow older. Never over-exercise – especially during middle-age, as this could potentially result in a cardiac issue. Keeping a strong body should lead to living a long life, so make sure your exercise routine is safe for your age and body type.  

The Harsh Truth Behind “Miracle” Weight-Loss Products

The Internet is full of pills, creams, and other products that claim to be able to help you lose weight quickly. However, most of them either don’t work as well as claimed or they don’t work at all. Be careful when believing any of the hype that these companies put out there. They are only trying to sell their products.

Many of these products declare to have studies showing that their product works. While this may be true, most of these studies are not conducted correctly and therefore have no truly scientific results at all. Many of these products are not actually even considered dietary supplements and their ingredients can even be dangerous.

Women seem to be the most affected by these advertisements. They are shown thin models in every form of media and told that that’s what a healthy woman looks like. The media’s ideas of beauty are dangerously wrong and there are a lot of companies out there selling products that help perpetuate this ideal of the female form. Be very careful when using or buying any weight loss products, particularly over the Internet, and you should always consult a physician before taking any new dietary supplement. The following infographic developed by Fitbug provides some insightful information into the world of deceptive weight loss products.


Strength Training and Diabetes

If you have diabetes, you’re probably aware of all the effects the disease can have on your body. From intense sugar cravings to more serious complications like poor cardiovascular health and an increased risk for certain types of cancer, diabetes can have a significant impact on nearly all areas of well-being.

Thankfully, though, there are several ways patients with diabetes can reduce symptoms and prevent complications, as well as enhance their overall quality of life. One great way to boost health and keep complications at bay is through regular strength-training workouts. If you have diabetes, and are looking to enhance health and prevent the harmful effects of this disease, keep reading to discover all the benefits strength training can offer.

The Benefits of Strength Training 

Like other forms of physical activity, strength-training exercises can prove advantageous for individuals with diabetes. For example, regular sessions have been shown to help in the following ways:

  • ~Weight loss. For many diabetics, body weight and BMI are primary concerns; in fact, especially in individuals with Type 2 Diabetes, obesity often plays a major role in the development of the disease. Therefore, healthy weight loss is essential in regulating blood sugar and preventing complications. Through strength training, you can build lean muscle, boost metabolism and burn fat and calories more efficiently.
  • ~Cardiovascular benefits. Diabetes affects heart function in a number of ways. Most significantly, the disease restricts blood flow, which can lead to heart disease, stroke, nerve damage and more. And while, traditionally, aerobic exercise was thought to be best for heart health, new studies prove that strength training is just as, if not more, effective at promoting healthy blood flow and enhancing cardiovascular fitness.
  • ~Glucose tolerance. Strength-training workouts not only lead to weight loss and improved heart health, but they can also boost the body’s tolerance to glucose. This can promote the regulation of blood-sugar levels, thus preventing diabetes complications of all kinds.
  • ~Insulin sensitivity. In patients with diabetes, the body becomes resistant to the hormone insulin, which is secreted by the pancreas and helps to control blood glucose. With regular strength-training workouts, however, the body becomes less resistant to natural insulin, allowing the hormone to do its job of keeping blood sugar levels in check.

Getting Started

Check out the following tips for beginning or enhancing a strength-training regimen, each of which will help reduce the risks associated with diabetes as well as boost overall health and fitness.

  • ~Start now. The sooner you get started, the sooner you start reaping the benefits. If you’re new to weight lifting or resistance training, be sure to avoid overexertion. And while the ideal weight can vary, you should be able to lift and repeat at least 20 times without experiencing intense pain or exhaustion. 
  • ~Aim for one or two days a week, then work your way up to a steady routine. 
  • ~Monitor glucose levels. Keeping a close watch on blood sugar is essential. And while traditional monitoring systems will suffice, many people are switching to continuous monitoring systems. Continuous glucose monitoring resources are an especially great option during workouts, as they can alert you to irregularities, thus preventing harmful side effects. 
  • ~Consider HIIT. When it comes to improving insulin sensitivity, promoting weight loss and enhancing heart health, HIIT, or high intensity interval training, may be best. Here’s how HIIT works: for the majority of your workout, train at a moderate, steady pace. Then, every few minutes or so, incorporate short blasts of faster, more intense training. 
  • ~Eat well. While strength training and aerobic exercise can reduce the risks of diabetes, they should always be used in conjunction with a healthy, diabetic-friendly diet. Avoid sugars, starches and processed foods, and stick to fresh produce, lean proteins, healthy fats and whole grains. 


If you’ve been diagnosed with diabetes, a strength-training regimen could be just the thing to help regulate blood sugar and enhance quality of life. Speak to your doctor and see if strength-training is right for you.