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Incidental Training could save Your Life!

Incidental Training: Everything Can Be Training

By  on March 11, 2019

I saw an interesting documentary on the BBC a while ago called ‘The Truth About Slim People’, that followed the lives of slim people to see what they did differently from their larger counterparts. These people didn’t eat particularly carefully, or stick to any exercise regime, and yet they never seemed to gain weight.

Meanwhile, some people who count every calorie still don’t seem able to shed the pounds.

While I discussed some possible reasons for this in a previous video, the idea that this program honed in on was that the slim people were simply more active throughout the day. They would walk more, they would bob their leg, and they would take the stairs instead of the elevator.

This concurs with an interesting theory that our body will automatically seek a state of homeostasis and therefore prevent us from losing weight. Ever noticed how your weight doesn’t fluctuate on a week-to-week basis much? That’s probably because your body ramps up and down activity in order to adapt to the amount of calories you consumed that day.

Eat a little more, and you might find that you think harder (that’s right: thinking burns calories), you move a little faster (perhaps there is a spring in your step as you bound up the stairs), you shiver more, and your metabolism ramps up.

Conversely though, on days where you didn’t quite get as much to eat, you might find yourself crashing out early on the couch, lowering your resting metabolic rate (study), and tossing and turning less when you sleep. Your body has reached a state of healthy homeostasis and it requires a pretty big jolt to break this comfortable equilibrium.

Use a fitness tracker and you might be forgiven for thinking that the workout you just did helped you to burn a ton of calories. 180 in an hour is roughly an average for weightlifting for instance. The problem is that we often forget to deduct the calories we would have burned that same hour by just doing nothing. That’s probably around 50. Meanwhile that really you only burned an additional 130 calories – less impressive. That’s like a four finger KitKat.

The point of all this is that when it comes to health and particularly weight loss, the amount of movement you do throughout the day is probably more important than the amount of effort you put in down the gym for an hour.

More Reasons to Move Regularly

And this makes sense too when you consider our evolutionary background. In the wild, we would not have spent 95% of our time inactive, and then attempted to blow all of our energy in a single hour of intense weight lifting! Is it any wonder that this often leads to injury?

Sitting all day is actually immensely destructive for our health and has been linked with all kinds of health problems. According to widely reported research conducted a couple years back, sitting increases your chances of suffering from a wide range of diseases. In the study, Brazilian researchers looked at data from 54 countries and found that across the board, sitting for more than three hours was linked to 3.8% of deaths from all causes. The conclusion? That restricting sitting to less than three hours a day could increase your lifespan by an average of 0.2 years!

Another piece of research looked at information from across 47 previous studies and found that sitting raised the risk of cardiovascular disease, cancer, type 2 diabetes and ‘early death’ (cardiovascular disease and cancer will do that…). What’s more, this held true even for those that exercise regularly. In other words, you can’t ‘undo’ a lifetime of sitting by hitting the gym a few times a week. Physical activity helps but only to a small degree (those that are physically active are 30% less likely to die but they don’t get let off the hook!).

Another study conducted by a team from the University of Queensland in Australia had even more morbid findings. They found that on average, each hour of sitting in front of the television would reduce the life expectancy of adults by 22 minutes!

In another study, a team at the University of Queensland in Australia analyzed data on the television- viewing habits of 8,800 Australians. They calculated that each hour of television correlated with 22 minutes off the average life expectancy of an adult older than 25.

Remember that correlation does not mean causality! And I certainly wouldn’t put too much stock in these findings… but still, it’s definitely an interesting point to consider.

There are more reasons to move regularly too. Doing so, for instance, can help to combat anxiety (study), boost executive function (study), and reduce blood pressure and other markers of poor health.

The Solution: Incidental Exercise

So what is the solution?

One answer is ‘incidental exercise’. This refers to the exercise that you do throughout the day and typically encompasses things like ‘taking the stairs instead of the elevator’ or carrying shopping to your car.

If you’re struggling to lose weight, then take a look at your daily routine and ask yourself how much activity is involved. If you drive to work, sit at a desk, then come home and sit on the sofa… then you have room for improvement!

Incidental exercise is really about making healthy choices throughout the day: doing things like getting off the bus a stop early.

You are simply making the conscious decision to move more, thereby overriding your body’s attempt to maintain homeostasis. If you set yourself reminders to move or use tricks like standing desks, then you can reduce the amount of time you spend sat down.

Take a look at your routine and find places where you could easily insert a little more activity without making yourself overly tired or sweaty.

You can even set yourself easy little goals – such as doing ten press-ups every hour, on the hour. You’ll be surprised at how much lighter, more energetic, and less stressed you feel.

The Next Level: Incidental Training

But we can take this a step further with what I like to call ‘incidental training’. I assumed this was already a thing, but looking around I couldn’t find any reference to it.

The idea behind incidental training is simple: you’re going to integrate actual training into your routine – so that you aren’t just doing a single workout a day, but are also distributing shorter ‘micro workouts’ throughout your day.

Examples might include performing single legged calf raises off a curb while waiting for a bus, or performing an isometric curl against some railings. I use calf raises while bouncing my baby to sleep, and I play a game with here where I hold her in the air and perform sit-ups. You might keep a grip trainer by your kettle and use that whenever you’re waiting for the water to boil. Or you might perform some stretches in the shower. You can curl shopping bags and suitcases, or you can do a pistol squat down to the ground the next time you need to pick something up that you’ve dropped.

Another old trick is to leave a piece of equipment somewhere and then use that every time you go past. A lot of people do this with a pull-up bar – performing chin ups or pull ups every time they walk through their doorframe.

Or how about doing a very short 5 minute run around the block before lunch?

Does this work? What about overtraining you ask?

The answers to both these points depend on the type of training and what your goals are.

Studies show that micro workouts involving cardio are sufficient for increasing cardio fitness to some degree and that they actually help to improve adherence. Beyond a basic level of fitness though, you’re likely looking at HIIT sessions, which are still very intense and will leave you sweaty and panting for a good while.

It is possible to encourage growth in your muscles in a short space of time by using intensity techniques like drop sets to flush them with metabolites and cause muscle damage. Target a single muscle group, do a couple of drop sets, and in 10-15 minutes you can get a decent burn going that will equate to growth the next day. But doing this repeatedly throughout the day will take time, leave you sweaty, and potentially prevent recovery.

Lifting a very heavy weight on the other hand for just a couple of repetitions is even more likely to be effective in increasing your mind-muscle connection, your correct movement patterns, etc. Again though, there is some risk of burning out your CNS here, and of introducing injury. And it’s hardly convenient!

So we need to be strategic.

High rep and high weight work can be useful throughout the day as a way to ‘top up’ your training, to make up for shorter or missed workouts, or to feed the muscles with enhanced blood flow, to encourage recovery and growth. You can trigger significant changes in a short space of time, as long as you have been training long enough to know what triggers your body to change.

This is one way I’ve been coping with the lower energy levels and reduced free time that comes from being a parent.

Likewise, by using lighter weights and body weight, you might be able to benefit from what is known as ‘greasing the groove’ – as described by Pavel Tsatsouline. This means that you’re repeating a movement over and over again, so as to improve your ability to perform that movement correctly. This applies in golf where overtime your swing becomes more and more perfect.

But seeing as ‘strength is a skill’, you can see the precise same benefit by performing very light deadlifts if you keep a barbell in your garden. Pull-ups are also a great example, as are things like attempting handstands or planche. Keep some parallettes by your TV and have a go every now and then throughout the evening. You’ll be reinforcing neural connections through a process called myelination, thereby improving the efficiency of the movement, and thereby the strength.

Practising pistol squats

Better yet: why not try using overcoming isometrics to increase neural drive (static contractions where you push or pull against something without moving), or the concentric-only exercises I talked about in my work capacity video. In short: removing the eccentric portion of the movement that often incurs the most muscle damage and inflammation means that training is less likely to impede your subsequent workouts.

That’s why the aforementioned example of squeezing a grip trainer while the kettle boils is perfect.

Look for ways to insert incidental training into your routine to complement your current program, and you could see significant strength, size, and endurance gains.

Training Other Things

The other thing to remember is that weightlifting is not the only kind of training. I talked about a training program for the mind the other day, and discussed ideas such as performing mental arithmetic to boost working memory. You can easily do this while doing other mundane tasks.

Or how about engaging in a little ‘mindful ironing’ – meaning you focus 100% on the ironing to turn it into a form of meditation!

Flexibility is something that can be practiced anywhere, any time. Again, stretching in the shower is ideal, as is stretching before bed to improve sleep.

Or what about throwing a few punches next time you’re watching TV?

Why walk somewhere when you can jog? Or jog backwards and develop your legs and coordination in a whole new way? Who cares what people think.

Why stand when you can stand on one leg and improve your balance?

Why write when you can write left-handed?

Why go through the gate when you can jump over it?

EVERYTHING can be training.

Closing Thoughts

Whether your aim is to get the blood pumping and improve your health with a little more light activity throughout the day, to squeeze training in around an intensely busy schedule, or to improve a specific skill; incidental training is an excellent option. For me, this was the only way to add flexibility training into a hugely packed regime! Let me know in the comments down below how you turn everyday activities into convenient workouts.

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About the article writer Adam Sinicki

Hi there! My name is Adam Sinicki, I’m an entrepreneur, psychology graduate and amateur bodybuilder interested in fitness, self-improvement, technology, and transhumanism. I run an online business (NQR Productions) which allows me to live the lifestyle I want: getting time to hit the gym and to work on my projects and apps. Stick around and I’ll be sharing my experiments and adventures in brain training, bodybuilding, productivity, business, and technology.

Healthy and Cancer Free !

Hi Folks,

Been traveling while working recently. Wanted to share some health tips have gleaned while chatting with friends.

First to enjoy a health heart ~

Whether you believe high cholesterol contributes to heart disease or not, it’s best to keep your numbers low. It’s also quite beneficial to keep your fiber consumption high to reduce your risk of heart disease. And while we’re on the subject — controlling your weight is a given for protecting your heart.

Good news is — there is one fruit that can help you do all that and more…

Research has revealed that consuming one to one and half avocados a day significantly reduces total cholesterol (TC), “bad” low density lipoprotein cholesterol (LDL-C) and triglycerides (TG) — without impacting “good” high density lipoprotein cholesterol (HDL) — when they are substituted for sources of saturated fat.

Avocados, high in fat and calories, can help you lose weight, improve your diet, reduce your sugar intake and help your cholesterol.“Fresh avocado, as part of a balanced diet, and as a cholesterol-free substitute for solid fats, can help be part of the solution for maintaining normal cholesterol levels,” says Nikki Ford, PhD, Director of Nutrition, Hass Avocado Board. “Beyond their naturally good fats, avocados are also a delicious way to boost fiber (8 percent of DV) and fruit intakes, both of which are under consumed in American diets.”

Avocados can also help boost satiety so you feel fuller longer and possibly eat less.

Eating a half of an avocado with a meal, according to a study of people trying to bring their weight down, can help you feel like you’ve eaten enough and avoid the temptation to stuff yourself with sweets.

The Loma Linda researchers found that folks who eat half of a fresh avocado with their lunch experience a 40 percent decrease in the desire to keep eating after the meal. And the effect persisted five hours later (to a diminished degree). The people in the study also reported feeling 26 percent more satisfied.

But what’s that you’ve heard about avocados causing weight gain? Hogwash. Results from the National Health and Nutrition examination survey has shown that eating an avocado every day does not make people gain weight and is associated with better diet quality, nutrient intake and lower risk of metabolic syndrome.

Further, to be healthy to a “T” as in healthy T cells here is what is currently suggested ~

At an annual meeting of the American Association for the Advancement of Science in Washington DC ended recently, and a new cancer-killing therapy was a big topic.

Researchers revealed that they had taken human T-cells and engineered them to identify, memorize and attack tumor cells. The therapy didn’t work for everyone and some patients experienced toxic side-reactions and died. However, some of the patients had many other therapies that failed, and some people were in complete remission after 18 months.

It’s great that scientists have used the body’s own natural cancer killing cells in their research. But like many of these therapies, scientists are calling T-cells a “living drug” so they can patent and sell an eventual therapy … which won’t be available to the general public any time soon.

Fortunately, what is available to you are your own T-cells.

They’re not a drug, and they already attack cancer cells. Plus, you can increase their cancer-killing effectiveness starting right now. Here are three natural ways to boost the cancer-killing effectiveness of your T-cells:

1) Start with getting plenty of vitamin D.

The prestigious journal Nature published a study with a stunning discovery: T-cells don’t work very well unless your vitamin D receptors are activated. In other words, T-cells won’t activate without enough vitamin D.

The study also says you can increase your T-cell responsiveness by 750 percent by making sure you have a good amount of vitamin D.

Direct sunshine is best because our bodies make vitamin D from the sun’s rays. If you can’t get some sun every day, it’s best to get at least 3-5,000 IU of D3 daily. You might need as much as 10,000 IU if you’ve been out of the sun for most of this winter already.

2) Add some selenium to your diet, or make sure it’s in your daily multi-nutrient.

Selenium is well-known to be cancer-protective. But studies show it also increases the effectiveness of T-cells, and makes them more powerful.

Fortunately, you don’t need much selenium. You do need more than the RDA, which is only 55 micrograms. It appears that up to but no more than 200 mcg a day is a good target. You should get it from food. A few Brazil nuts will give you all you need. Or you could eat plenty of eggs, fish, and mushrooms.

3) Have you ever heard of Cat’s claw? It’s easier to say than its Latin name, Uncaria Tomentosa.

This plant is native to South America, and its health benefits are so powerful that it’s now being studied to see what it can do against cancer. What they’ve discovered is that cat’s claw cat’s turns on T-cells and unleashes them against many diseases. Like the T-cells in the study, cat’s claw seems to stop cancer from spreading.

You will normally see cat’s claw in supplement form at a 350 mg daily dose, and it’s standardized to contain 8% carboxy alkyl esters, which is the active compound.

Mother nature provides many options to skyrocket your body’s own natural cancer defenses–and more and more people are turning to them. In 2005, 72 million people sought alternative treatments, many like the ones you can read about in Dr. Michael Cutler’s Surviving Cancer manual. Click to learn more.

Here’s to enjoying Living a Boundryless Life !!

 

 

Economical Super Foods – Oh Yeah !!

Enjoying Healthy foods is not difficult....so don't panic

Enjoying Healthy foods is not difficult….so don’t panic

Hi Everyone,

Hope all of you are enjoying summer.

Here’s some great Super Foods that are Great for you but won’t empty your wallet.
So you can enjoy better health AND have money for that Awesome vacation too.

Step aside, goji berries, acai and spirulina…
Superfoods do not have to be exotic or pricey.

Here’re 4 superfoods you can easily find in your local grocery store or farmer’s market that are reasonably priced, easily obtainable by the average person and best of all, super nutritious.

First is Celery ..

celery

celery


Celery has an impressive nutritional profile, containing many antioxidants such as vitamins C, A, manganese and beta carotene. It is also an excellent source of fiber, and is rich with minerals such as calcium, magnesium, potassium and dietary sodium in perfect balance. It has been used by people in Asia for centuries as a blood pressure reducer. Additionally, it contains cancer and inflammation fighting compounds.

Second is Banana

Bananas

Bananas


The humble banana may be the cheapest superfood around. Available for as low as 20 cents per serving, one banana comes with an impressive 34% RDA of vitamin B6, which performs many health functions in our body such as maintaining proper nervous system function, warding off cardiovascular disease, type 2 diabetes, general infection and obesity. Bananas also support stomach and digestive tract health.

Third is Watermelon

watermelon

watermelon


Watermelon, bountiful and budget friendly in the summertime, is actually one of the most nutrient dense foods around. It provides high amounts of many vitamins, minerals and antioxidants with a relatively low amount of calories. It aids digestion and bowel regularity with its high water and fiber content, is great for hydration, and is rich in lycopene, which has been associated with protection against heart disease and cancer.

Fourth is Romaine Lettuce

Romaine-Lettuce

Romaine-Lettuce


Forget about tough, chewy dark greens like kale and chard… romaine can do it all. Not only is it high in calcium, one head of lettuce containing about 26% RDA, but it is also low in oxalic acid, an anti-nutrient that inhibits calcium absorption. (Hint: dark leafies are high in calcium but also high in oxalic acid). Romaine is also rich in water, is a complete protein with 7.7 grams per head, and surprisingly, provides 44% RDA of Omega-3 essential fatty acids.

So the next time you worry about getting more superfoods in your life, give your wallet a rest and just go for these widely available and affordable fruits and veggies instead.

Remember, health doesn’t have to cost you, however poor health certainly will.

Here’s to enjoying living a Boundrylessly Happy & Healthy Life folks !!

Enjoy Restaurant Quality foods … at Home ~

family enjoying

family enjoying

Hi everyone,

If you like to eat delicious food, then keep reading.

How would you like to enjoy yummy restaurant quality food…. at home.

Ever tried cooking, but found it difficult or too complicated.

How would you like to impress your friends and family with delicious Western foods all cooked in your own kitchen.

To learn more click here

Have you ever wished you could enjoy Italian food, just like in those Italian restaurants, but at home.

lasagne

lasagne

How about the delicious sea-food from Red Lobster…and you, family, even friends are enjoying it at your house. All while they compliment you on your cooking skills.

Or how about while watching some TV on the weekend, and enjoying yummy foods just like KFC has….and You made them !

It’s not complicated and … if you like to enjoy food,
then you should go here go here to learn more now.

If you’ve ever sat in a restaurant and thought, I wish I could make this at home..now you can !

With easy to follow steps, families can now enjoy those delicious meals they love most at a price they can actually afford.

What if you could…

Re-create your favorite restaurant’s dishes “on demand”, in your very own kitchen whenever you felt like it…

Make ALL your friends and family go wild over your cooking at the next party or gathering! (They might not even BELIEVE you cooked these!)…

Fool EVERYONE into thinking you’ve taken professional cooking classes by simply following simple, surefire instructions…

And of course SAVE MONEY because groceries are cheaper than restaurants, and you don’t need any special equipment or rare ingredients!

Now …. You can !

baking

baking

To learn more click here.

Naturally Delicious ~

Hi folks,

Just wanted to share about found a delicious wholesome foods site. Enjoyed their garlic butter on my homemade french bread. Recently enjoyed some of the Raisin Buttermilk spread on a bagel. Just search for “Food Shares Love” on this site and Hope you enjoy it too !

http://www.ruten.com.tw/

Garlic Butter 2

Picture of my homemade French bread with Garlic butter spread ~

Sweet sauce on bagel__2

Picture of the Raisin buttermilk spread enjoyed on bagel ~

Enjoy a Happy, Healthy Boundryless Life everyone !!

Enjoy the benefits of Detox…easy as 1~2~3~4~5

Make it a Positive !

Make it a Positive !

Hi Folks,

As summer arrives, so does the idea of cleansing our body from the winter.

Here’s some easy ways you can incorporate one idea a day over the week, or do together.

Detoxifying and cleansing your body can promote weight loss, boost your energy, and help your body heal itself naturally from many symptoms, including digestive problems, acne, and inflammatory issues. Detoxifying isn’t anything new; ancient Eastern medicines have been promoting detoxification for thousands of years.

In order to effectively experience a detoxifying cleanse, you need to relieve, clean, and nourish your body starting from the inside! Once your internal organs have experienced this refreshing break, they can do their jobs more effectively and heal the body naturally.

During a detox, the blood, intestines, and liver are cleansed by using fasting, stimulation, elimination, and nourishment. You can detox for a day or two, or for weeks, depending on your needs and goals. Remember, though, you should check with your doctor before attempting any sort of detox.

We’re surrounded by toxins everywhere; they’re in our air, water, food, health and beauty products, household cleaners and work environment. The body stores the toxins it can’t get rid of and will eventually have symptoms such as infections, fatigue, skin problems, mental fog, or even weight gain.

During any kind of detox, you should avoid coffee, alcohol, refined sugar, smoking, and household poisons. Get plenty of rest and quiet time, and eat light foods. Avoid meat and fatty foods. Here are my favorite types of cleanses, ranging from daily habits to short-term detoxifying practices.

Hot water cleanse

A great way to detox your gut immune system is to do a hot water detox. For 1-2 weeks, simply drink a mug of heated water (plain – no lemon or flavors) every hour or so. The hot water will open up the drainage in your gut and allow toxins to flow out. Repeating this every hour or so for a few weeks will completely boost your immune system naturally!

 

Morning lemon water

When you get up in the morning, drink a large glass of lukewarm water with lemon. This habit will help you rehydrate your body after sleeping and will wake up your digestion so it can perform its work later.

 

Detoxifying foods

Many foods can help your body detox naturally. Raw fruits and vegetables provide the most cleansing, especially greens such as broccoli, kale, Swiss chard, dandelion, turnip, or beet greens. You can also do a 5-day, juice-only fast and consume water and juices of fruits and vegetables only.

 

Herbal cleanse

You may also choose to use an herbal supplement that will promote gentle cleansing and elimination. Be sure to use completely pure herbal cleanse products without fillers, gluten, chemicals, and artificial color or flavor. Look for a product containing psyllium husk, marshmallow and licorice root, bitter gourd, and slippery elm bark.

 

Detoxing the liver

After you complete a digestive cleanse or detox, you may wish to do a liver cleanse as well, especially if you’ve suffered from headaches, mental fog or confusion, or lethargy. The best liver detox products will contain bio-available turmeric and milk thistle.

 

 

Get rid of gluten and processed foods.

Processed foods have been stripped of nutrients, leaving you with mostly artificial stuff left to eat. Most of these, including gluten(the protein of wheat that’s also present in a lot of processed foods), cause a sluggish metabolism and the accumulation of toxins in the body.

 

Have green grapes every day.

Grapes have a lot of detoxifying qualities, and consuming them at this time of the year can help you draw out toxins from your organs and dump them into your intestines for elimination. Grapes are rich in fiber, so drinking a lot of water is a must to help in the detox process.

 

Take a daily detox tea.

Goldenseal, dandelion and neem are some of the best known detox herbal teas on the market today. You can also make tea with turmeric powder, a well-known herb used in many Indian dishes. If you prefer supplements in pill, you can try milk thistle.

 

Avoid sugar like the plague.

Sugar, especially the refined kind, is very hard to digest, and messes around with your blood sugar levels. It will be hard to kick the sugar habit, but try to stay away from refined sugars and artificial sweeteners.

 

Stretch.

Stretching will kick your detox efforts up a notch. As you stretch, you allow oxygenated blood get to all the nooks and crannies of your body, carrying toxins out with it. The gently powerful exercises like Yoga and Tai Chi are great to do. Just as callisthenics is good for the outer body, so to is exercise for the inner body, our bodily organs which provide the life giving energy we need each day to enjoy life.

 

Make teas from herbs in your pantry.

In addition to herbs like turmeric, you can make teas of bitter herbs available in your pantry or your refrigerator. Endive, romaine, mustard green, gentian chamomile and goldenseal are but a few examples of herbs you can create tea concoctions with as they will detoxify, improve circulation and increase your metabolism.

 

Take deep breaths.

Most of us underestimate the cleansing power of breath, and most of us forget to consciously deep breathe . First thing in the morning, take a few minutes to breathe deeply 8-10 times while reaching, stretching, celebrating your alive to enjoy this day that awaits you.. It will be invigorating and cleansing.

 

Make sure you move your bowels regularly

If you remove dirt and debris from your organs but don’t eliminate them properly, your efforts could be futile. In fact, you could be doing more harm than good. Having 2-3 bowels movements each day is key in the cleansing process. If you’re not doing this, you may consider mild herbal supplements like magnesium, triphala or Cascara Sagrada to assist you. And, don’t forget to drink water!

 

 Drink water, lemon, cayenne and vinegar.

Speaking of water, a large glass of filtered water with the juice of ½ a lemon, ½ teaspoon of apple cider vinegar and a pinch of cayenne pepper before breakfast will increase your energy and metabolism and will clear mucus and toxins from your vital organs. Drink it every day as long as you like.

 

Sweat it out.

Your skin is your largest organ and one of the primary organs of elimination. Saunas, baths and steams rooms are great detoxification aids, as they’ll help you sweat, thus helping you eliminate up to 20% of toxins and debris from your body through your skin.

Once you decide what type of cleanse or detox you want to try – get to it! Exercise and drink lots of water while you’re on your cleanse and you should get great results!

Some other detox herbs that gently help include honeysuckle or dandelion tea. Another great way to relax while detoxing is soaking in Epsom salts.

Remember……

 

Once you decide what type of cleanse or detox you want to try – get to it! Exercise and drink lots of water while you’re on your cleanse and you should get great results!

Some other detox herbs that gently help include honeysuckle or dandelion tea. Another great way to relax while detoxing is soaking in Epsom salts.

Remember……

Best 6 natural Doctors

Best 6 natural Doctors

Hope this helps you prepare for a clean start for a Boundrylessly Healthy Summer !  J

Boost your Holiday Metabolism and Enjoy your Holiday More !

Enjoy a Happy Healthy Holiday AND Eat !!

Enjoy a Happy Healthy Holiday AND Eat !!

Hey Folks,

Recently chatted with friends on ways to keep our metabolism burning those holiday foods while still enjoying the holiday.

Here’s what we came up with…

First…Admit most of us do it…
Over did ourselves with the abundant
carbs, savory sauces, and decadent
desserts we were tempted with over
the season of holiday parties.
It can be really difficult not to give
in to that second serving or slice of
mom’s homemade pie…
Well, even if you did go overboard,
here are some super-simple tips to
trick your metabolism back into
fatburning mode and accelerate
your results.
#1 Hydration 
It is so simple its almost silly—
everyone has heard they should drink
8 glasses of water a day…
Well there’s good reason. According
to experts at the University of Utah,
if you’re not getting enough water
you’re likely burning 2 percent fewer
calories than your body should be
burning at any given time.

For optimal fat burning, make your last glass of
water very cold and drink it just before
bed. This forces your body to “heat
back up” while you sleep, thus burning
even more calories.

#2 Munch on Melon
This simple tip is tasty, inexpensive,
and incredibly easy to follow—eat
watermelon.

It contains arginine, an
amino acid, believed to significantly
decrease body fat, and increase lean
muscle. Make watermelon your
preferred snack as it curbs sugar
cravings, while enhancing metabolic
rate.

And while eating fruit like watermelon
can satisfy your sweet tooth and sugar
cravings, you NEVER want to eat it alone.

Fruit is pure carbohydrate and will spike
your blood sugar too high, making your
body release insulin and go into “fat-storage”
mode.

Always eat fruit with a handful of nuts or
some other natural healthy fat and/or protein
to slow down the blood sugar spike and release
insulin over time.

This will make sure you stay lean while you
eat fruit!

#3 Vitamin D Matters to Muscles 
Most Americans don’t get enough
Vitamin D—up to 80 percent of us are
lacking.

You can obtain most of your
daily D from a 3.5-ounce of wild
salmon. Vitamin D is also in herring,
catfish, trout, mushrooms, and eggs.

During the winter months, it’s especially
important becuase we are not getting
enough sunshine from being outside.

Load up on your Vitamin D to keep your
muscles lean and tone while you keep
your metabolism firing.

#4 Iron = Energy
Not only does iron naturally increase
your energy and metabolism, it
provides the oxygen your muscles
need to blast fat.

Get your iron from
lean meats, shellfish, beans and
dark leafy greens like kale (yum!)
and spinach.

Beware of iron supplements,
as excessive iron can mean trouble
for your heart. Keep it natural by
eating natural foods high in iron for

best results.
#5 Spice it Up!
Spicy foods like red and green chili
contain potent chemical compounds
that can push your metabolism into
high gear.

Capsaicin is what’s
responsible for generating the
fat-burning heat in a process called
thermogenesis.

All you have to do is
“get it started” and eat spicy foods like
habanero, cayenne and jalapeno.
Doing so will accelerate metabolism
for several hours after your meal.

Who says you have to gain those
holidaypounds during this season
of decadence?…

You can enjoy your favorite foods
and still keep your metabolism firing.

Use these simple tips to get your
metabolism back into accelerated
fatloss mode, and be sure to check
in soon for more healthy living tips.
Here’s to enjoying a Boundrylessly Happy Healthy Holiday Season !!
Eat to Enjoy a Healthy Holiday

Eat to Enjoy a Healthy Holiday