The Pegan Diet

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When it comes to nutrition, the mind-boggling mix of advice can make anyone’s head spin. Should you eat whole grains, or avoid gluten? Eat lean protein, or be a vegetarian? It’s no wonder we’re all puzzled about what we should, or shouldn’t, eat.

The Paleo Diet is flexible, but it can sometimes be hard to know what counts as Paleo and what doesn’t. Right here, on the other hand, is the Pegan Diet. This diet combines the healthiest qualities of two popular eating plans (Paleo and vegan) to help you lose weight, lower cholesterol, and improve heart health. As said on Supplement Police, the Pegan Diet focuses primarily on fruits and vegetables, filling 75 percent of your diet with plants, and rounding out the other 25 percent with animal protein and high-quality fats.

The Pegan diet takes the best, most healthful qualities of both diets, creating an eating style that combines the best of two worlds.

One who does the Pegan Diet focuses on the glycemic load of your diet. This can be done on a vegan or Paleo Diet, but harder on a vegan diet.  Sugar is only for special treats. Pegan Dieters focus on more protein and fats, such as nuts (not peanuts), seeds (flax, chia, hemp, sesame, pumpkin), coconut, avocados, sardines, olive oil. A Pegan Diet also encourages eating the right fats. It stays away from most vegetable oils such as canola, sunflower, corn, and especially soybean oil which now comprises about 10 percent of our calories. Focus instead on omega 3 fats, nuts, coconut, avocados. Another thing is that a Pegan Diet avoids dairy – it is for growing calves into cows, not for humans. Always go organic.

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By encouraging people to stick with plant-based foods and helping to limit sugar, there’s no doubt that the Pegan Diet is good for your health. Sticking to this hybrid plan has the potential to provide benefits such as lower cholesterol and a decreased risk of diabetes.

Exercise: Quality Or Quantity?

When it comes to exercise, should we focus more on quality and quantity?

Many people begin their practice of exercising with a fixation on some sort of external goal, chasing after some target when their primary objective is usually to improve their body composition and functional ability via exercise, rather than simply getting better at various activities.

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Although there is no rule that you must exercise for at least an hour, research now shows that some of the best workouts are only 20 minutes long or less. Even with a not-so-long period of time, you can get a superior workout, you can get closer to your goal.

Movement quantity, such as adding weight, elevating heart rate, burning calories, getting better stamina and strength, pushing yourself, is what most people consider a “workout.” But it’s not about simply doing more exercise. It’s about doing the proper range of exercises and activities that most effectively encourage health and fitness.

If you want to do more, focus on making sure you’re really pushing yourself as hard as you can during those two or three weekly sessions, rather than increasing the rate.

You can work hard or you can work long, but you cannot work your hardest and longest at the same time. The most important thing to remember is not to plan your routine around a specified amount of time.

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An effective workout should be big on intensity and effort, not on time.

No Excuses: Exercise Even On The Busiest Days

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In a perfect world, we’d all have at least an hour a day to give to our fitness. Work, in particular, can get in the way of exercising. How do you remain to be fit in the midst of responsibilities and stress? Here are five tips on how to fit exercise into your daily routine — no matter how busy you are with work, or anything else.

  1. Set your alarm earlier.

As dragging as it sounds, becoming an A.M. exerciser means you get to cross your workout off your to-do list as soon as possible. We’re not telling you to skip out on sleep in favor of a sweat session, but there are simple steps you can take to reset your sleep schedule and wake up earlier. Wear your workout clothes to bed and get your sweat on as soon as you wake up.

  1. Take the stairs.

Instead of walking leisurely up a flight of stairs, gradually increase your speed and the number of stairs you take in one minute.

  1. Cut down on media.

Busy as we may be, we have less trouble finding time for television and social networking. For just a few days, trace how much time you spend surfing the internet, checking personal email, watching TV and playing video games whether it’s on your computer or your phone. You just might be stunned at how much time you spend. Cut out just some of that screen time and, voila, you suddenly have time to pinch in at least 10 or 15 minutes of work out even in the busiest days.

  1. Make it part of your routine.

Devote and commit to it. See, it takes time to brush your teeth in the morning, but you do it, don’t you? You brush your teeth every day because it’s important. Start making some form of exercise—whether it’s walking the dog, doing 10 minutes of yoga or going for a bike ride after dinner—a daily tradition.

  1. Turn chores into exercise.

More points for you if you frequently clean your house. It can absolutely be a workout if you want it to be. Set a kitchen timer for 20 minutes and see how much of the house you can clean. Try to be as efficient and quick-paced as possible, and I guarantee you’ll work up a sweat.

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Remember, exercise gives you energy and keeps you healthy to keep going in that busy life of yours! So don’t think of exercise as another item in your to-do list. Instead, think of it as maintenance for your health and a way to de-stress and do something for you!

Life Hacks: Become A Morning Person

Are you an early bird or a night owl? Both have their advantages, but the advantages of being a morning person seem to have more than those of a night owl. People who wake up earlier are frequently more optimistic, proactive, healthier and less stressed.

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If you’re a night person, you know you’re lucky if you have the energy to reach for a cup of coffee. Mornings may be rough for some of us, but hold off on sleeping in. There are perks to waking up with the sun. Here are some tips to make it easier to become a morning person:

  1. Sleep at the same time every night, wake up at the same time every morning.

The first step in becoming a morning person is having a set time for waking up and going to bed. If your sleep is standardized for seven to eight hours, catching up on sleep wouldn’t be necessary. Even on your days off, if you wake up at your designated time, get your morning errands out of the way, and go for a nap in the mid-early afternoon, you’ll still be productive while treating yourself for the weekend.

  1. Change your bedroom environment.

Keep your TV, mobile devices and other electronic gadgets out of your bedroom. A dark room helps smooth the progress of sleep, even if you are going to bed before it’s fully dark outside. As tempting as it can be to watch TV and fall asleep during your favorite show, it doesn’t make a restful sleep.

  1. Embrace the sun.

Natural sunlight is healthy for you and will wake your body up in a more enjoyable way. Go ahead and throw up open those curtains. A sunny day is bound to wake everyone up with a smile!

  1. Once you are up, get moving.

We usually make the mistake of getting up, and going back to bed. To be  morning person, you have to start moving. Take a walk. Go find the sun. Get outside each day for at least 15 minutes to feel the warmth of the sun and enjoy fresh air. As soon as you get up, wash your face and grab a glass of water. That will help you to feel awake, and you can start exercising, eating, or preparing for your day.

  1. Make the morning about you.

All in all, the key to becoming a morning person is to make the morning about you. When you eat a healthy breakfast, go to the gym, get eight hours of sleep every night, you are making an investment in yourself for a successful morning and a healthy life.

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Remember, before making huge lifestyle changes, such as opting to become a morning person, it’s important to have a plan of action before you jump right in to your new lifestyle. It won’t be easy to make the change from night owl to early bird, but once you do the rewards will be worth it.

Run Longer: Tips To Build Endurance

Many newbie runners give up on running because within a mile (or less), their legs start to get sore, and they breathe like they’re a huff and a puff away from passing out.  As runners, we all want to boost our endurance. The most  common mistake for increasing endurance is only focusing on cardio activities like running or cycling.

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Here are some tips that could help you build endurance:

  1. Run more often.

As with anything, practice makes perfect. You can’t expect to run a mile if you only run twice a week. Spread out your workouts over the week. You can run shorter distances, but do it more often.

  1. Head for the hills.

Running up hills is another way to build leg and core strength as well as lung endurance. If you’re on the treadmill, increase the incline.  At first you’ll be cursing it, but after a couple weeks, you’ll be craving them.

  1. Combine strength days with cardio days.

It’s not all about running. The more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Most people make the mistake of reserving one day for strength and another day for cardio. Experts will suggest that you combine the two instead.

  1. Reduce your amount of rest.

Of course, you want to be able to put up more strength, so you have to rest less at the gym. Men usually give themselves between 30 and 90 seconds of recovery time in between sets, but if your goal is greater stamina and endurance, be ready to sacrifice break time. Only take a break if you physically cannot continue.

  1. Routine is the enemy.

Switching up your workout is essential to building endurance and stamina. You will need to move the muscles in different ways so that you don’t overuse them. Plus, it becomes more motivating and exciting.

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Above are simple yet effective endurance-boosting strategies that have worked for a range of runners. Not all will work for you, but one or more will, and that should be enough to drastically boost your endurance.

Are You Sabotaging Your Own Workout?

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Starting to feel like your workouts aren’t working?

In search of the healthy, toned body, we want the results without putting in the time. Unfortunately it doesn’t work like that. There are no shortcuts to weight loss, like there are no shortcuts to success. We may be doing these shortcuts without realizing it, and they can sabotage the entire workout.

Here are some small details that can mess with your sweat sessions much more than you think:

  1. You text during workouts.

Leave your phone in the locker. If you must have it, say for music, put it on airplane mode. Texting can lead you to longer periods of resting. With that, your momentum can be interrupted, and it’s easy to just look back to your phone and stay distracted all the way. The number of reps you’re able to perform might even decrease, sabotaging the short-term effects of your workout.

  1. You talk too much.

Are you at the gym to change your body and your life, or to make friends? While workout buddies can be a good idea for additional motivation, talking during a workout can reduce the metabolic result of your workout. Concentrate on your workout and enjoy the chitchat afterwards.

  1. You’re too much drawn to your new fitness application.

This may take away the quality of your exercise. It’s good to track your workouts as it can be highly motivating, but with advanced apps that let you monitor every step, bite and sip, this can lead into an addiction where your new goal is to get the best score, not essentially the best workout.

  1. You copy other people’s exercises.

Ever heard of “money see, monkey do“? That’s how it looks like. You might do the exercise wrong. The other person may have a different program for you. Just because it looks cool and challenging, doesn’t mean you’re ready for it.

  1. You loosen up too much on the weekends.

We all need some breaks and time to rest. It’s seemingly okay to open a bottle of wine at the weekend when you’re resting from the gym. The problem is delicacies like alcohol are meant to be treats, like desserts. If you eat two desserts every day, the odds are you’re overweight. Keep the delicacies in moderation and make sure to avoid alcohol as it can interfere with recovery.

You may not be seeing results in your workout because of these small, overlooked habits. Consider making a change for a better, more satisfying feel! Long-term success in the gym isn’t hard to attain if you follow standard, tried and true training principles along with dedication, consistency, and recovery.

Eat To Stop Eating!

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You just had your breakfast, but after an hour, you feel like grabbing a snack while working… Sheeesh! What’s the use of breakfast if I’m still hungry, anyway?

Having snacks in-between meals are important for maintaining a healthy lifestyle. If you tend to overeat, or if your meals aren’t keeping you full, here are natural appetite suppressants that will prevent you from gaining weight and mindless eating. These five foods are sure to keep you full and satisfied, without feeling guilty:

Nuts

The healthy kind of nuts, such as almonds, don’t just contain healthy fats to help keep your cholesterol low — they are also good sources of appetite-killing fiber. It digests slowly and it stays in your stomach unlike the carbohydrates you consume.

Apples

Apples are one of the most convenient fruits you can take with you anywhere. It’s a great source of fiber to keep you feeling full, and its high water content helps fill your belly. It also contains pectin, which can help put a stop to blood sugar spikes that spur hunger.

Oatmeal

Oatmeal makes an ideal breakfast. It does its job of keeping you full all morning, so it’s no wonder that it’s on the list of foods that suppress your appetite. Of course, it is rich in fiber, plus, it normalizes bowel movements and keeps digestive problems away.

Tea

Tea, especially green tea has ability to hold back appetite.  It works well even on strict diets and you don’t have worry about unusual side effects.  Whether you are going the low calories route or the latest low carb diet, a mug of hot tea is allowed.  Most teas are also caffeine-free.

 Soup

A nice, warm bowl of soup may calm those hunger pangs in you. Try some chicken soup or broth-based soups loaded with chunky veggies, instead of high-fat, creamy soups. You’re sure to feel fuller for longer with less calorie intake.

Whether you are trying to lose weight or you just want to eat healthier, keeping hunger and cravings aside are essential to reaching the goal of being satisfied throughout the day. The best part is that choosing foods low in caloric density helps you shed pounds without feeling like you’re on a restrictive diet! Indulge yourself with these foods!

Natural Antibiotics

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An antibiotic is essentially a compound that eliminates germs. There is no doubt that antibiotics are truly a wonder of modern medicine. It’s one of the most famous medicines out there.  Prescription antibiotics are different from natural antibiotics. Like the name indicates, all natural antibiotics are contrived with no synthetic substances. The main ingredients are only plant compounds and minerals found in nature.

These gifts from nature have been working for us just the same way prescription antibiotics do. Check out these natural antibiotics.

Garlic

Garlic is a natural antibiotic as well as antifungal and antiviral agent. Some experts even coin it as “nature’s best medicine”.  The sulfur compounds known as allicin in garlic act as natural antibiotics. Besides that, garlic is a host of vitamins, nutrients and minerals that are helpful to overall wellness.

Oregano Oil

Quality oregano oil made from these species is golden to dark yellow, with a strong spicy odor. This herbal oil is a powerful antimicrobial that can help fight off infections. Oregano oil also has antibacterial, antiviral, and antifungal properties. Use oregano oil for foot or nail fungus, parasites and infections and sinus infections.

Colloidal Silver

Colloidal silver is a great organic remedy since it disrupts the enzyme-system of most bacteria.   This organic treatment is developed by dispersing small particles of silver in a special type of liquid. This natural antibiotic is primarily used in water filtering equipment.

Echinacea

Echinacea is an herb widely used to fight infections, especially for the common cold and some upper respiratory infections. Other infections may include the flu, urinary tract infections, vaginal yeast infections, genital herpes, bloodstream infections (septicemia), gum disease, tonsillitis, streptococcus infections, syphilis, typhoid, malaria, and diphtheria.

Manuka Honey

New Zealand’s Manuka honey has been proven to have the highest levels of antioxidants and curative powers. If you’re looking for a tasty antibiotic, it’s manuka honey. Applied topically, it can kill a wide range of pathogens and flesh eating bacteria.

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Essentially, natural antibiotics are a great way to boost your overall health and reduce harmful bacteria from your body. This is certainly not an exhaustive list of natural antibiotics, but these are the most common and it can make a great start for an all natural pharmacy.

Instead of immediately rushing to get some prescription antibiotics, make it a first choice to try these natural ones. Keep these natural antibiotics in case of emergency.

Metabolism: Bad Habits That Slow It Down

The quicker your metabolism is, the easier it will be for you to lose weight.

Despite your courageous efforts to lose weight, nothing seems to be working for you. Everyday habits—even those seemingly unrelated to your weight—can cause your metabolism to slow down.

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If yours seems to be on the slower side, you can check out these bad habits you might not even know that may be messing with your metabolic rate.

You don’t get enough sleep.

We all live in a busy, hectic world, and most of us have super busy schedules. All those factors cause us to get less sleep. Doesn’t mean we’re young we can already sleep less than 7 hours. Being sleep-deprived does a lot of negative things to our body – including a slower metabolism. Moreover, it also increases food cravings.

You skip meals.

Skipping meals, especially breakfast, is one of the worst habits that ruin your metabolism. You should never skip your meals if you’re aiming to lose weight. This is because you make your metabolism stop working for a few hours. Your metabolism has nothing to do and thus begins to slow down from its normal routine.

You sit a lot.

Bad news for those who work on computers on their desks for hours, but it’s true. But what’s worse is being a couch potato, sitting for three hours or more per day  while watching TV, was associated with a 74 percent increased risk for metabolic slow down.

If your work requires you to sit for long hours, you can read this for quick office exercises.

You skip washing your hands sometimes.

As weird as it sounds, it has an effect on your metabolism. A recent study has discovered a link between a universal respiratory virus called adenovirus-36 and obesity, as the virus appears to turn stem cells into fat cells. Always keep your hands clean especially before eating to cut your risk of viral infections.

You snack even when you’re not hungry.

Obviously, this will cause you to gain weight, but how does it slow down the metabolism? Losing touch with your body’s natural hunger and satisfaction signals can result in chronic overeating and unhealthy extra pounds, especially if it’s junk foods you snack on.

Of course, some other bad habits including smoking, drinking, over-eating, and more, but these are what we don’t notice. With determination, anyone can fix bad eating habits, and get to a healthier, more natural weight.

If you have any of these bad habits that ruin your metabolism, you should do be aware in preventing them. They’re not only bad for your metabolism, but also for you overall health!

Make little changes every day and see the amazing results in the long run!

Bone Health: Stop Damaging Your Bones

Our bones are what put us together.

It’s what makes us stand.

It supports our structure.

Just like any other part of our body, our bones become thinner and it may lose their density. Over time,we become more and more prone to bone injury.

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Many of us habitually act in ways that have long-term effects on our bone health — that causes it to thin out, and thinning out results in bone diseases such as osteoporosis, even without realizing it.

Without healthy bones, our movement may get restricted, which results to not living a quality life.

Here are some habits that don’t like they affect our bone health, but they do.

  1. You drink alcohol extremely.

We only know that alcohol can affect the brain, blood, the liver and the likes, but it can also affect our bones. The excessive intake of alcohol can fuel the activity of bone cells and hasten the dissimilation of bones. Moreover, alcohol can increase speed in the discharge of magnesium.

  1. You smoke.

Just like alcohol, smoking also has its contribution to worsening our health. Smoking can seriously hurt the human bones. The metabolism of calcium and the growth of bones are linked. If you smoke, bone loss is more rapid, with more complications,

  1. You drink too much coffee.

Okay, not coffee, specifically – but caffeine. If people drink too much coffee, the growth of bones can be affected. At the same time, drinking coffee can increase the density of parathyroid hormone. People should learn to discipline themselves in controlling the intake of coffee in their daily life.

  1. You eat on your desk.

At work, we have a choice. You either eat on your desk or go out for lunch. Did you know that spending just 20 minutes out in nature can revitalize your energy and mood? If you stay in your office chair all day, you create a sense of monotony and tiredness.

  1. Your posture is slouched.

People with great posture don’t have slouching as part of their life. When it comes to feeling energized, how you hold your body makes a significant difference. Practicing good posture can reduce the risk of fracture.

While the right exercises and good habits help keep our bones healthy, the reverse is also true: The wrong exercises and bad habits can be damaging for people, leading to bone loss.

Whether you are young or old, don’t forget these habits so you can put a stop on what shouldn’t be done.

Take care of your bones and it’ll keep you standing tall!