Why Stretching May Be Hurting You?

Why Stretching May Be Hurting You?

stretching woman

There are two kinds of stretching, dynamic and static. Static stretching is the kind that you might see a lot of runners doing before they take off jogging. This might consist of reaching down and touching their toes. This form of static stretching before a workout can actually reduce performance and contribute to increased muscle injuries and strains.

Fitness experts recommend doing dynamic warm-ups before working out, leaving the traditional static stretches for after your workout. If you’re going to do something active like, run or sprint, your dinamic warm-up should be a light jog at the beginning. Jog a good half mile and slowly increase your speed until you work up to your desired workout pace.

How Much Should I Sweat?

How Much Should I Sweat?

sweating face

Sweating is the body’s automatic attempt to cool itself down; it’s not an indicator of the intensity or quality of a workout. Many people just don’t perspire that much, regardless of how hard they exercise, while others can sweat just sitting in place. So rather than assume you got a great workout because your dripping wet, or get upset that you didn’t break a sweat after an intense workout, check some other measures. The first thing you can do is check your heart rate with a heart rate monitor. If it is high, you are most likely improving on a cardiovascular level. If you are the weight lifting type, gauge the strength of you workouts by the level of muscle fatigue after each workout. If you are not sore, then lift heavier, or change your routine.

Gluten In Your Cosmetics

Gluten In Your Cosmetics

lipstick

You may think gluten only causes digestive problems, but what’s in your products could be causing an unbalanced oil production leading to rashes, acne, and even rosacea. Gluten is mainly found in foods but may also be found in everyday products such as shampoo, medicines, vitamins, lip balms, lipsticks, and other cosmetics. It is common to find wheat based ingredients in these products. When absorbed by the body or even ingested they could negatively affect the stability and health of someone with Celiac Disease or gluten itolerance.

For a person suffering with Celiac disease or an inability to digest gluten, even the slightest contact with products containing gluten could pose enormous discomfort. One such product this is most true for is lipstick. Especially since it’s said that the average women eats as many as 4 pounds of lipstick over a lifetime.

Gluten is found in so many products because it acts as binder and also as an emollient in the form of gluten derived oils. Often times, gluten shows up in your products in the form of Vitamin E (tocopherol) which is primarily derived from wheat. It will not be listed as gluten on the ingredient label. Only if the product specifically says gluten free, can it be the case. Look for reputable companies that ensure your product was created in a 100% gluten free facility.

Can a Gluten Free Diet Help Fight Diabetes?

Can a Gluten Free Diet Help Fight Diabetes?

blue circle for diabetes

It is estimated that 1 in 3 people will be diabetic at some point in their lives. Diabetes is often caused by poor nutrition and lack of exercise. Sadly, these cases are believed to be preventable. Up until now, most people are mainly directed to drugs such as insulin to regulate their diabetes. In order to aid in the prevention of this disease, is it beneficial to eliminate gluten from your diet?

Gluten is a protein found in all forms of wheat, rye, barley, and triticale. It damages the intestines and its ability to absorb nutrients. Some of its symptoms may include, abdominal pain, bloating, fatigue, headaches, and diarrhea among many others. However, some people are asymptomatic and do not feel symptoms at all. Combining a gluten free diet along with a regular workout program has been shown to significantly reduce the symptoms of diabetes, lower blood sugar, and increase energy levels. Diabetes may be more manageable on a gluten free diet.

When eating gluten free, instead of just finding gluten free substitutes, it’s best to find the right balance of natural gluten free foods. Often times, when people cut out gluten, they simply find products on the shelves that say gluten free. While some of those products are fine in moderation, it’s beneficial to mainly eat whole gluten free foods. A better diet would consist of lean proteins (all natural chicken, beef, tofu), unrefined carbohydrates (quinoa, brown rice, gluten free oats) and lots of fruits and vegetables.

These days people cut out gluten for many reasons. Most people find themselves having so many relative symptoms that they turn to a gluten free diet to alleviate them. Elimination gluten should not be taken lightly though. One may suffer from gluten intolerance or have a more severe disease known as Celiac Disease. Celiac Disease in an autoimmune disease that affects the digestive system. People with Celiac Disease cannot tolerate gluten at all. Although this disease has once been thought of as rare, it is commonly found in many people with autoimmune diseases like type 1 diabetes. Celiac disease occurs in 1 in every 10 people with type 1 diabetes, as compared with the 1 in 100 cases in the general population. At the end of the day, it is always recommended to see a doctor if you feel you are benefiting from eliminating gluten from your diet. You never want to self diagnose yourself with this disease.

Here are some tips to help prevent diabetes:

  • Avoid foods rich in sugars. Simple sugars stimulate levels of insulin, making it easier for you to gain weight and become diabetic.
  • Avoid sweets and baked products containing flour. If you must indulge, look for Gluten free products with fibrous grains such as quinoa, brown rice flours, or gluten free oats.
  • Consume all natural, lean proteins. Combined with gluten free carbohydrates, it can help to stabilize unsulin levels.
  • Eat lots of fruits and fibrous vegetables. They contain many healing properties and are naturally gluten free.
  • Exercise regularly to promote better circulation, healthy weight management and lower cholesterol and blood pressure.

A healthy gluten free diet and regular exercise may not only help in preventing diabetes, it may lead to a better overall disease-free life.

Can I Eat After 7pm?

Can I Eat After 7pm?

chart showing daily eating schedule

There is a big misconception about eating late. It is not true that eating after 7 pm will necessarily result in unhealthy weight gain. Many people are very active at night, or just stay up late. Aside from that, it is more important to focus on your caloric intake rather than what time you ate.

If you are way under on your calorie consumption for the day and it is past 7 pm, it is not going to hurt you to eat another meal. Just strive to keep the end result of calories consumed at or below what you burn per day. If you want to lose weight, cut 500 to 1000 calories from your diet daily. This will result in an average weight loss of 2 pounds per week. Needless to say, if you are going to eat right before bed, try to make your calorie good calories, not fatty greasy foods.

10 Tips to a Healthy Pregnancy

10 Tips to a Healthy Pregnancy

healthy pregnancy

Having a better understanding of both gluten intolerance and pregnancy in general can help you avoid infertility and be healthier during and after pregnancy. Here are 10 helpful tips to carry you through your pregnancy:

1. Consult with your OBGYN. List your history and future goals.
2. Follow a strict gluten-free diet as long as possible before conceiving. This will allow your body to properly heal.
3. Stick to your gluten-free diet throughout your pregnancy.
4. Drink plenty of water
5. Eat 5 to 6 healthy meals a day
6. Reduce stress as much as possible
7. Eliminate caffeine and synthetic foods
8. Eliminate alcohol and tobacco
9. Begin taking folic acid supplements 3 months before conception. Folic acid helps prevent birth defects. (consult your doctor)
10. Continue to follow a strict gluten free diet throughout breastfeeding