The BeYou Blog

Eat Better, Move Better, Feel Better

The 7-Day Walking Program

With the holidays coming up it’s easy to forget about exercising as we get busy with preparations and have other priorities. However, even some exercise is better than no exercise and maintaining a simple walking routine can help you stay active wherever you are, with whatever time you have – no gym or fancy equipment is required!

This simple walking program is easy to customise according to your schedule. For example, if you only have 10 minutes one day to fit something in, try the speed-walk option. If you get a day (or a week) with more time, focus on longer sessions.

The goal of these simple, time-efficient walks is to help you maintain your fitness and stay healthy during this busy season. The flexibility of this program is its major selling point. You could even get the whole family in on the walking! The speed and interval walks can be turned into a fun game – who can ready the next mailbox the fastest? All while power walks can be an opportunity to catch up and connect with both friends and family.

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YOUR WALKING GUIDE

SPEED WALK, 10–20 MINUTES

Warm up by gradually building pace, intensity level 3 or 4: 2 minutes

Power up by walking as quickly as you safely can with a great posture, pumping your arms as you move to propel you further faster, intensity level 6-7: 6 minutes

Wind down at a comfortable pace, allowing breathing and heart rate to steady, intensity level 3-4: 2 minutes

Note: For a 20-minute speed walk, spend twice as long with each section of your walk — ie. warm up for 4 minutes, power up for 12, wind down for 4
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INTERVAL WALK (15–30 MINUTES)

Warm up by gradually building pace, intensity level 3 or 4: 3 minutes

Intervals: Alternate 1 minute of a steady pace, intensity level 5–6, with 30 sec – 1 min of a very fast pace walk, intensity level 7–8: 10 minutes

Wind down at a comfortable pace, allowing breathing and heart rate to steady, intensity level 3-4: 2 minutes

Note: For a 30-minute interval walk, spend twice as long with each section of your walk
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POWER WALK (30–45 MINUTES)

Warm up by gradually building pace, intensity level 3 or 4: 5 minutes

Maintain a steady, brisk pace that allows you to breathe quickly but still under control (about a 5–6 intensity): 20–35 minutes

Wind down at a comfortable pace, allowing breathing and heart rate to steady, intensity level 3-4: 5 minutes

Note: Feel free to adjust warm up, cool down and power pace time based on walk length and preference
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CROSS-TRAIN/STRETCH

On your non-walk days, focus on building strength, stamina and flexibility with total body strength-building movements and/or add in a stretch session to continue improving your overall fitness, and in turn, your walking potential.
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ACTIVE REST DAY

Participate in any activity you enjoy — yoga, swimming, group fitness classes — anything that keeps you moving.
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GET STARTED

Start your week on a Sunday, Monday or whatever day you prefer. You can also lengthen or shorten your walk time to fit your schedule and needs.

Source: Myfitnesspal.com

Seven ways to do Intermittent Fasting

There are many different ways of intermittent fasting. The methods vary in the number of fast days and the calorie allowances.

Intermittent fasting involves entirely or partially abstaining from eating for a set amount of time, before eating regularly again.

Some studies suggest that this way of eating may offer benefits such as fat loss, better health, and increased longevity. Proponents claim that an intermittent fasting program is easier to maintain than traditional, calorie-controlled diets.

Each person’s experience of intermittent fasting is individual, and different styles will suit different people.

In this article, we discuss the research behind the most popular types of intermittent fasting and provide tips on how to maintain this type of diet.

There are various methods of intermittent fasting, and people will prefer different styles. Here we’ve listed the seven most common ways to do intermittent fasting!

 

1. Fast for 12 hours a day

The rules for this diet are simple: A person needs to decide on and adhere to a 12-hour fasting window every day. According to some researchers, fasting for 10-16 hours can cause the body to turn its fat stores to energy, which releases ketones into the bloodstream. This should encourage weight loss.

This type of intermittent fasting plan may be a good option for beginners. This because the fasting window is relatively small, and much of the fasting occurs during sleep which allows the person to consume the same number of calories per day.

For example, a person could choose to fast between 7 p.m. and 7 a.m. They would then need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time.

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2. Fasting for 16 hours

Fasting for 16 hours a day, leaving an eating window of 8 hours, is called the 16:8 method or the Leangains diet.

During this diet, men fast for 16 hours a day and women for 14 hours a day. This type of intermittent fasting may be helpful for someone who has already tried the 12-hour fast but did not see many benefits.

On this diet, people usually finish their evening meal by 8 p.m. and then skip breakfast the next day, not eating again until noon. A study made on mice by limiting their feeding window to 8 hours protected them from obesity, inflammation, diabetes, and liver disease, even when they ate the same total number of calories as mice that ate whenever they wished.

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3. Fasting for 2 days a week

People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days. During the 2 fasting days, men generally consume 600 calories and women 500 calories.

Typically, people separate their fasting days in the week by fasting on Monday and then on Thursday, and eat normally on the other days in-between. There should be at least 1 non-fasting day between fasting days.

There is currently limited research on the 5:2 diet, which is also known as the Fast diet. A study involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss. The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.

A small-scale study looked at the effect of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8% of their bodyweight on 8% of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.

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4. Alternate day fasting

There are several variations of the alternate day fasting plan, which involves fasting every other day. For some people, alternate day fasting means a complete avoidance of solid foods on fasting days, while other people allow up to 500 calories. On feeding days, people often choose to eat as much as they want.

One study report that alternate day fasting is effective for weight loss and heart health in both healthy and overweight adults. The researchers found that the 32 participants lost and average of 5.2 kg, or just over 11 lb, over a 12-week period.

Alternate day fasting is quite an extreme form of intermittent fasting, and it may not be suitable for beginners or those with certain medical conditions. It may also be difficult to maintain this type of fasting in the long term.

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5. A weekly 24-hour fast

Woman holding mug or cup of herbal tea.

Fasting completely for 1 or 2 days a week, known as the Eat-Stop-Eat diet, involves eating no food for 24 hours at a time. Many people fast from breakfast to breakfast or lunch to lunch.

People on this diet plan can have water, tea and other calorie-free drinks during the fasting period. People should return to normal eating patterns on the non-fasting days. Eating in this manner reduces a person’s total calorie intake but does not limit the specific foods that the individual consumes.

A 24-hour fast can be challenging, and it may cause fatigue, headaches, or irritability. Many people find that these effects become less extreme over time as the body adjusts to this new pattern of eating.

People may benefit from trying a 12-hour or 16-hour fast before transitioning to the 24-hour fast.

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6. Meal skipping

This flexible approach to intermittent fasting may be good for beginners. It involves occasionally skipping meals.

People decide which meals to skip according to their level of hunger or time restraints. However, it’s important to eat healthful foods at each meal.

Meal skipping is likely to be most successful when individuals monitor and respond to their body’s hunger signals. Essentially, people using this style of intermittent fasting will eat when they are hungry and skip meals when they are not.

This may feel more natural for some people than the other fasting methods.

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7. The Warrior Diet

The Warrior Diet is a relatively extreme form of intermittent fasting. This diet involves eating very little, usually just a few servings of raw fruit and vegetables, during a 20-hour fasting window, then eating one large meal at night. The eating window is usually only around 4 hours.

This form of fasting may be best for people who have tried other forms of intermittent fasting already.

Supporters of the Warrior Diet claim that humans are natural nocturnal eaters and that eating at night allows the body to gain nutrients in line with its circadian rhythms.

During the 4-hour eating window, people should make sure they consume plenty of vegetables, proteins and healthful fats. Carbohydrates should also be included to a certain degree.

Although it’s possible to eat some foods during the fasting period, it can be challenging to stir to the strict guidelines on when and what to eat in the long term. Also, some people struggle with eating such large meal so close to bedtime.

There is also a risk that people on this diet will not eat enough nutrients, such as fiber. This can increase the risk of cancer and have an adverse effect on digestive and immune health.

 

Tips for maintaining intermittent fasting

Yoga and light exercise may help to make intermittent fasting easier.

It can be a challenging task to stick to an intermittent fasting program. The following tips may help people stay on track and maximise the benefits of intermittent fasting:

    • Staying hydrated. Drink lots of water and calorie-free drinks, such as herbal teas, throughout the day.
    • Avoiding obsessing over food. Plan plenty of distractions on fasting days to avoid thinking about food, such as catching up on paperwork or going to see a movie.
    • Rest and relaxing. Avoid strenuous activities on fasting days, although light exercise such as yoga may be beneficial.
    • Making every calorie count. If the chosen plan allows some calories during fasting periods, select nutrient-dense foods that are rich in protein, fiber, and healthy fats. Example include beans, lentils, eggs, fish, nuts and avocado.
    • Eating high-volume foods. Select filling yet low-calorie foods, which include popcorn, raw vegetables, and fruits with high water content such as grapes and melon.
    • Increasing the taste without the calories. Season meals generously with garlic, herbs, spices, or vinegar. These foods are extremely low in calories yet are full of flavour, which may help to reduce feelings of hunger.
    • Choosing nutrient-dense foods after the fasting period. Eating foods that are high in fiber, vitamins, minerals, and other nutrients helps to keep blood sugar levels steady and prevent nutrient deficiencies. A balanced diet will also contribute to weight loss and overall health.

 

There are many different ways to do intermittent fasting, and there is no single plan that will work for everyone. Individuals will experience the best results if they try out the various styles to see what suits their lifestyle and preferences.

Regardless of the type of intermittent fasting, fasting for extended periods when the body is unprepared can be problematic.

These forms of dieting may not be suitable for everyone. If a person is prone to disordered eating, these approaches may exacerbate their unhealthy relationship with food.

People with health conditions, including diabetes, should speak to a doctor before attempting any form of fasting.

For the best results, it is essential to eat a healthful and balanced diet on non-fasting days. If necessary, a person can seek professional help to personalize an intermittent fasting plan and avoid pitfalls.

 

Source: medicalnewstoday.com

Honey Hair Mask Recipes: Give life to your hair again!

Don’t we all experience dull hair after all these summer months constantly living in salty hair? Using honey in your next hair mask might just be the trick! Honey have been used for thousands of years in cultures around the world for its medicinal purposes and as a natural sweetener. 

Due to its vitamins, minerals, proteins, and antioxidant properties, honey has been used as a natural remedy for all sorts of ailments, ranging from healing wounds and relieving digestive issues to soothing a sore throat and improving skin conditions.

So, it shouldn’t come as a surprise that honey can also be used to nourish, condition, and boost the health of your hair. Here’s a look at the benefits of using honey in a hair mask, and how you can go about making your very own mask at home with honey as the key ingredient.

Benefits of using honey in a hair mask

Due to its therapeutic properties, it has been used in hair rinses and conditioners for centuries. Today, it’s still a popular natural ingredient in many types of hair care products.

So, whats the benefits of using honey on your hair and including it in a hair mask?
Honey may be beneficial in a hair mask for the following reasons:

  • Moisturises dry hair and scalp
  • Reduces hair breakage
  • Restores shine
  • Improves condition of natural hair
  • Reduces frizz
  • Softens hair

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Additionally, honey works well as a binding agent. This means it’s a good base to use as a hair mask if you want to include other ingredients.

How to make a honey hair mask

There are many different recipes you can use. This is one of the most basic, and it’s well-suited to dry, damaged hair.
All you need are the following items and ingredients:

  • 1/2 cup of honey
  • 1/4 cup of olive oil
  • a mixing bowl
  • a shower cap
  • a small paint brush (optional)

For best result, try and use a raw, organic honey, which is the least processed and has higher concentration of antioxidants. However, nonorganic honey should still provide benefits.

If you don’t have a shower cap, you can make one by using plastic wrap or a large plastic bag and tape.

Instructions
  1. Start with clean, damp hair
  2. Pour 1/2 cup of honey and 1/4 cup of olive oil into a bowl and stir the mixture well
  3. Microwave the mixture for 20 seconds
  4. Once it’s heated, stir the mixture again with a spoon
  5. After allowing the mixture to cool (you want it to be slightly warm, but not hot), start working it into your hair using your fingers or a small paintbrush. Start at the scalp and work your way down to the ends
  6. Gently massage your scalp with circular motions using your fingertips
  7. Place the cap on your hair to help seal in the moisturising ingredients
  8. Leave on for 30 minutes
  9. Rinse the mask from your hair and shampoo as usual to ensure you’ve removed all ingredients

Recipe variations

The recipe mentioned above can be combined with many other ingredients to create hair masks that provide additional benefits to the standard recipe. Depending on what you want to use a hair mask for, you may want to ty one of the following options.

Scalp cleansing mask

This mask also includes yogurt and coconut oil. The protein in yogurt can cleanse your scalp and also strengthen your hair. The coconut oil can help moisturise and soften your hair.

You’ll need the following ingredients:

  • 1/2 cup plain full fat yoghurt
  • 3-4 tbsp honey
  • 2 tbsp coconut oil

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Mix the honey and coconut oil, and then warm the mixture in a microwave for 15 seconds. Once cool, add the yogurt, and continue to mix until the ingredients are well-blended.

Follow the instructions outlined above for applying to your hair and scalp.

Hair strengthening mask

This mask includes egg, as well as honey and coconut oil. The high protein in egg can help fortify your hair, making it less prone to breakage and damage from heat and styling. Coconut oil can help soften and moisturise your hair.

Use the following ingredients to make this mask:

  • 2 tbsp honey
  • 2 tbsp coconut oil
  • 1 large egg (whisked).

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Mix together the coconut oil and honey, and then gently heat the mixture in a small pot on the stove. Allow for it to cool, and then add the whisked egg and stir well. Once all the ingredients are well-blended, apply the mask to your hair following the instructions outlined above.

Let the mask sit for 15 to 20 minutes, then shampoo your hair well with lukewarm or cool water to remove all the ingredients.

Recap

Due to its many therapeutic properties, using honey in a hair mask may help moisturise your hair and scalp, reduce frizz, restore shine, and reduce hair breakage.

You can make your own DIY honey hair mask using only a few basic ingredients, or you can buy a premed mask at your local superstore, beauty store, or online.

If your hair is dry, use a honey hair mask a couple of times a week. If your hair is oily, use it once a week.

 

Source: Healthline.com

Tracking your Weight Loss – What Numbers Really Matter?

Weight loss and fat burning are important for many people starting out on their fitness journeys. But if this is your goal, is body weight the only number you should be measuring? Here we’ve listed what other measurements you should be taking into account when tracking your progress.

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Weight

It’s easy to become obsessed with the number on the scales when trying to loose weight. However, your physical weight alone doesn’t really tell you much about your overall health or body composition. For instance, as you train, you’ll build lean muscle which is denser and therefore weighs more than fat. For this reason, it’s important to use other numbers than just the one on the scale when measuring your progress.

These are some other examples of important numbers;

Waist measurement

This is a good indicator of how your weight loss is going, especially for women, as the waist is where fat often is stored. Your waist measurement can also tell you a lot about your health. An increased waist circumference (over 35 in/89 cm in women and over 40 in/102 cm in men) can put you at a greater risk of heart disease and diabetes. So, as you lose weight or build muscle you should notice a change in your waist circumference.

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Waist-hip ratio

This is an effective way of tracking weight, overall health and the extent to which you are at risk of developing serious health conditions. The waist-hip ratio takes into account differences in body structure, so two people can have very different bodies but a similar waist-hip ratio. A ratio above 0.90 for men and 0.85 for women shows that a person in overweight.

Body Mass Index (BMI)

This is another important figure to consider when it comes to losing weight. The BMI scale takes both your height and weight into account when determining if you’re in a healthy weight range.

Your BMI will fall into one of the following categories;

  • Less than 18.5 = Underweight
  • 18.5-24.9 = Healthy weight
  • 25-29.9 = Overweight
  • Over 30 = Obese

You can calculate your BMI by using the following formula: Weight (kg) / Height (m)²

For most adults, your BMI is considered a good estimate of your weight and the associated health risks. Try measuring your BMI at different intervals during your weight loss to get an idea of how your body is changing.

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Body Fat Percentage

This is one of the most precise and reliable ways to track weight loss, but it can be expensive and doesn’t necessarily tell you everything. For starters, it doesn’t indicate how much of your weight is fat and how much is muscle. It also doesn’t account for physiological changes that occur as we age. For example, women lose muscle and bone mass as they get older and tend to store more fat, whereas men lose muscle mass at a slower rate.

It does however measure your excess fat and doesn’t include muscle mass. The gold standard method is to measure weight underwater, but this isn’t practical for everyone. A more accessible alternative is to use callipers. But not that this method relies on the skill of the person using the instrument to achieve an accurate result.

A healthy body fat percentage for women is generally between 21 and 24. For men, it can be from 14 to 17.

Let’s recap;

For many people, losing weight is a major fitness goal, but just measuring your body weight isn’t enough to determine if you’re actually on track. To really measure your progress, you should choose one of the methods above that works best for you and your lifestyle and stick to it.

 

Source: Freeletics.com

Agave Nectar vs. Honey – Which is Healthier?

Honey and agave nectar are both trendy alternatives right now when it comes to choosing a healthier sugar source to satisfy your sweet tooth. But which one is healthier? Both are all-natural sweeteners and less-refined than white sugar.

Here’s a look at the nutritional value and health benefits of these sugar substitutes, you might be surprised by the results!

 

How are agave nectar and honey made?

Both honey and agave nectar are considered natural products, but they differ in how they end up on the grocery store shelf.

Agave Nectar

Agave nectar is actually a syrup, nectar is really just a marketing term. It comes from the fluid inside the blue agave plant. This is the same plant that is used to make tequila.

Agave nectar is made by the following steps:

  1. The fluid is first extracted from the plant
  2. The juice is then filtered
  3. The filtered juice is heated to break down its components into a simple sugar called fructose
  4. The resulting liquid is then concentrated into a syrup

Agave nectar requires multiple processing steps before it can be consumed. Processed food may be less healthy because the process of refining foods means losing some, or all, of its natural health benefits.

Honey

Honey comes from bees. These busy little insects produce honey by collecting the nectar of plants. Unlike agave nectar, honey doesn’t have to be processed before consuming. However, certain brands of honey are heated (pasteurised) to prevent crystallisation and to kill bacteria before storage. Raw honey is all-natural and unprocessed, making it the wiser choice.

Agave Nectar vs Honey: 0-1

Calories

Agave and honey have about the same number of calories. Both a tablespoon of agave and a tablespoon of honey contain roughly 64 calories. The two are also a bit sweeter than white sugar, so you don’t have to use as much to obtain the sweetness you desire. Keep in mind that both add these calories to your dish with a little extra nutrition.

Agave Nectar vs Honey: 0-1 (unchanged)

Glycemic Index

The Glycemic Index (GI) measures how much carbohydrate-rich food may raise blood glucose levels. Sugar is a carbohydrate. GI is an especially important tool for people with diabetes, who need to control their blood glucose levels to stay healthy. Foods with higher GI can trigger a spike in blood sugar and insulin release after eating. High-GI foods are also digested quickly, which can mean feeling hungry again much sooner.

Here’s a GI breakdown of each sweetener:

11 Evidence-Backed Tips on How to Improve your Skin!

Sometimes it’s hard to know what your skin really needs to be as healthy as possible. In our digital era we are constantly bombarded by marketing for various skin care and cosmetic products, as well as tips from social media influencers or other beauty gurus.

But what does research say your skin actually needs? What helps and what doesn’t in the quest for a clear, radiant skin? Here we’ve listed 11 evidence-based tips on what you can do to get the glowing complexion you’ve always wanted.

 

1. Wash your face twice a day

If you’re prone to breakouts or have oily skin, don’t skip out on washing your face as part of both your morning and evening skin care routine.

In a study specifically focused on face washing, participants were asked to wash their face one, two or four times a day for a six-week period. At the end of the study, there was a significant improvement in the acne lesions of those who washed their face twice a day. The participants who only washed their face once a day had the greatest increase in impurities.

 

2. Use a mild cleanser

Trying to figure out which one is right for you can be overwhelming. When it comes to choosing the “best” cleanser, fancier may not necessarily be better.

A systematic review of 14 studies found that there really isn’t much difference in skin breakouts, no matter what type of cleanser you use. While this may be disappointing if you’ve spent a lot of money on an expensive one, the takeaway here is that keeping it simple is probably best.

Depending on the type of acne you have, the AAD recommends the following:

  • Comedonal acne (blackheads and similar bumps). Look for products that contain retinoids like adapalene gel (Differin).
  • Mild acne. Topical benzoyl peroxide can help fight mild acne, either on its own or together with a topical retinoid.
  • Inflammatory acne. Topical dapsone 5% gel is recommended, particularly in adult females.
  • Acne with scarring. Azelaic acid preparations can help reduce acne and the risks of acne scarring.

 

If you want to simultaneously target different types of acne, the AAD recommends using a combination of benzoyl peroxide, tretinoin, or adapalene gel. Using these treatments together may dry out your skin, so be sure to use a moisturizer to keep your skin hydrated.

 

4. Apply a moisturizer

How does a moisturizer help keep your skin clear? Well, if your skin is excessively dry, it may try to compensate for the dryness by overproducing oil. The result? Breakouts.

Like cleansers, moisturisers don’t have to be expensive or filled with fancy ingredients. Most importantly, look for one that’s noncomedogenic. This means if won’t clog your pores.

Exfoliation can help remove excess dead skin cells. If these cells stay on your skin for too long, they can clog your pores and lead to breakouts.

Having a buildup of dead cells on your face may also make your skin look dull, flaky, or prematurely aged.

The following exfoliation methods may help clear away dry and dead skin:

  • A 2% salicylic acid mask
  • A 10% or less glycolic acid mask or lotion
  • A motorised facial brush

How often should you exfoliate? It really depends on the type of exfoliation you use and the type of skin you have.

For chemical exfoliants, like masks or lotions, aim for once or twice a week. For physical exfoliants, like scrubs or brushes, aim for three or four times a week.

Start with fewer exfoliating sessions and work your way up to prevent over-exfoliating. If you have inflammatory acne (pustules and cysts), the AAD recommends that you talk to your dermatologist first as some types of exfoliation may make inflammatory acne worse.

 

6. Get plenty of sleep

Not getting enough sleep may also cause your skin to break out more often. According to a 2015 study, more than 65 percent of the study’s participants who said they felt tired also had acne.

The study’s authors theorized that a lack of sleep could, in some instances, cause the body to release inflammatory compounds. These compounds could cause the skin to break out or worsen acne.

To stay healthy both on the inside and out, aim for seven to nine hours of quality sleep each night.

7. Choose makeup that won’t clog your pores

A 2013 study found people who use cosmetics seem to be more likely to have skin breakouts. To ensure your makeup routine is skin-friendly, be sure to:

  • Use products labeled “noncomedogenic” or “oil-free.”
  • Always wash your hands before applying makeup or skin care products.
  • Always remove your makeup before going to sleep or exercising.
  • Wash makeup brushes and sponges on a weekly basis.

Makeup can cause its own form of acne that doctors call acne cosmetica. This condition causes small, raised bumps that usually appear on the chin, cheeks, or forehead.

 

8. Don’t pick at your skin

It’s really, really hard not to pick at a zit. But, for the health of your skin, it’s important to resist.

Picking or popping a zit exposes the pore to even more bacteria, including those from your hands. It also increases the risk of infection or scarring.

If you have a pimple that really hurts, see a dermatologist. They can perform specialized treatments to safely get rid of the pimple while also minimizing the risk of infection.

9. Relax

Several studies, including one from 2017, have shown a connection between stress and acne. If you’re dealing with a stressful event or situation, look for healthy ways to de-stress. Some options include:

  • Exercising at a high to moderate intensity for at least 30 minutes
  • Doing breathing exercises
  • Doing yoga
  • Meditating for a few minutes
  • Writing it out
  • Practicing sound therapy, like playing a musical instrument or listening to your favorite music

 

10. Go easy on the sugar

Although there’s limited research on the connection between your diet and your skin, several studies have shown that foods with a high glycemic index may be linked with acne.

In a large study from 2009, more than 2,000 participants were placed on a low-glycemic diet. Not only did they lose weight, but 87% of the study’s participants also found they had less acne. Additionally, 91% said they needed less acne medication.

To cut back on foods with a high glycemic index try to:

  • Limit processed carbs, like white bread and baked goods.
  • Cut back on sugary sodas and sweets.
  • Eat more fruits, vegetables, whole grains, and healthy sources of protein.
  • Limit alcohol consumption.

 

11. Don’t smoke

There’s a good deal of scientific evidence that links smoking with a higher risk of acne.

One study included women from 25 to 50 years of age who had acne. The authors of this study found that almost 73% of the participants who smoked had acne, while only 29.4% of the women who didn’t smoke had pimples or some other form of acne.

If you need help with quitting tobacco, talk to your doctor about quit aids that may help.

 

The bottom line

When it comes to clear skin, pay attention to what you put on your face — like cleansers, moisturizers, and makeup — and what you don’t — like unwanted bacteria from your fingers or dirty brushes and sponges.

Focusing on certain lifestyle factors, like quality sleep, a healthy diet, and stress management, can make a difference to your skin, too.

If you’ve tried several types of treatments for your acne and nothing works, make an appointment with a dermatologist. They may prescribe treatments like antibiotics or prescription medications to help clear your skin.

 

Source: Healthline.com

How to Lose Weight from Walking

Running, spinning, yoga and pilates gets all the attention when it comes to losing body fat, toning up and becoming healthier. However, the simple workout of walking isn’t too bad either and should be getting a lot more attention. Research shows that weekly walking distance is closely linked to longevity so walk long and live long!

 

“Walking is a man’s best medicine”

– Hippocrates

 

Walking for an hour a day can reduce the risk of diabetes, heart disease, blood pressure, stroke, breast cancer, colon cancer, dementia, and even death. Walking can also help to alleviate symptoms of depressions, help you sleep better and improve cognitive function.

Manu other cardiovascular activities boost these health benefits too, but the great thing about walking is that you already know how to do it, you need no equipment like specialty shoes or clothing, you can do it at any age, it’s super easy on the joints and body, and the risk of injury is very low. There is indeed a study which suggests that walking is just as good as running when it comes to reducing the risk of health issues!

 

Walking: Getting Started

Make sure your shoes are supportive with good arch support, cushioned and comfortable. Your socks should be free of seams and holes, and the clothes you intend to wear should be cool and comfortable.

Your walking routine. As with any exercise routine, remember to:

  • Warm-up. Start by walking slowly for 5 -10 minutes. This will warm up your muscles and prepare your body for exercise.
  • Cool-down. Don’t stop exercising abruptly. At the end of your walk, slow down for 5 – 10 minutes. This will allow your muscles to cool down.
  • Stretch. After your cool down, gently stretch your muscles.

 

How Fast to Walk for Weight Loss?

To lose weight walking, aim for 30 – 60 minutes at a brisk pace, or if you’re very fit a power-walk pace. Walking briskly isn’t just about weight loss. You need to walk at a pace of at least that of a brisk walk to reap the many health benefits of walking.

So, how fast are a stroll, brisk walk and power walk?

Stroll. This is a window-shopping type pace, you take your time and not in a hurry.

Brisk walk. This is walking at a pace of about 3.5 to 4 mph. It’s a pace you might walk at when you’re walking fast because you’re running late for an appointment. Heart rate target is about 60-70% of your maximum heart rate. You can carry on a conversation, but will need to catch your breath every few sentences.

Power walk. Here you’re walking at a pace of about 4 – 5mph. You’re seriously torching fat at this level. You can still talk, but only is short spurts of three or four words.

 

How Long Should You Walk Each Day?

Aim to walk continuously for 30 – 60 minutes most days of the week to lose weight walking. If you walk at a brisk pace for 30 minutes, you’ll cover a distance of about 1½ to 2 miles (2.5 to 3.3 kilometers). Take the distance into consideration when planning your walking route.

On your non-walking days do other activities, such as strength training or Pilates. However, if you feel worn out, take a day off to recuperate and resume your walking schedule the next day.

Making Progress

Once you are able to walk 30 – 60 minutes, it’s time to make things more challenging. Unless you have unconstrained free time, there will be a limit to how much time you can spend walking each day. For most people, 30 to 60-minutes is probably a reasonable maximum. Instead of walking further and further, there are several other things you can do to keep improving your fitness and stoking your fat burning furnace. Use one of the following to increase the demands of your walks…

  • Walk faster – try to shave a minute or two off the time it normally takes you to complete your walk
  • Walk more often – if you normally walk three times a week, add an extra walk to make it four. A few weeks later, add another walk to make it five. Try and work up to seven walks per week. You can also walk more than once per day.
  • Seek out hills and rough terrain – walking on flat, paved paths is fine but getting off road or heading up hill will make your workouts more demanding. More demand means more calories expended and will increase the fat burning potential of your workouts.
  • Set some goals – whether you are a walking newbie or a professional perambulator, goals can help you push your walking up a level. If you are currently walking 30-minutes per day, make it your goal to build up to walking for an hour in six-week’s time. If the furthest you have ever walked is four-miles, why not challenge yourself to walk ten-miles in three-month’s time? Goals can help keep you motivated.

 

Remember Your Diet

Whether you are walking for fitness or fat loss, your diet should match your exercise goals. You don’t have to follow some crazy fad diet to lose weight and get fit – just make sure you eat an abundance of good old fashioned natural food.

Eat plenty of vegetables, whole grains, lean protein, healthy oils, nuts and seeds and some fruit and try to consume these foods in their most natural state. No need to count calories if you don’t want to, just eat a healthy, low sugar diet that contains as few processed foods as possible and, when combined with your regular walks, you should lose weight gradually and easily.

 

“30 minutes for 30 days” Challenge

One of the best ways to “get into” walking is to make it a habit from the get go. Habits can take a while to develop and this challenge has worked for many people. Simply walk for 30-minutes every day for 30-days straight. For this “30 minutes for 30 days” challenge don’t do any other exercise other than a some stretching to keep your muscles supple. It doesn’t matter if you walk the whole 30-minutes in a single walk or do three 10-minute walks spread throughout the day – just get it done.

By walking every day, you give your fitness and weight loss a great kick start and by the end of the month you will have made daily walking a habit. What should you do at the end of the month? Keep going! Do another 30-days/30-minutes or up the ante and do 35-days/35-minutes. After that, why not 4-days/40-minutes? Whatever you do, just keep going!

 

Source: Healthandstyle.com

How to Lose Weight from Walking

Running, spinning, yoga and pilates gets all the attention when it comes to losing body fat, toning up and becoming healthier. However, the simple workout of walking isn’t too bad either and should be getting a lot more attention. Research shows that weekly walking distance is closely linked to longevity so walk long and live long!

 

“Walking is a man’s best medicine”

– Hippocrates

 

Walking for an hour a day can reduce the risk of diabetes, heart disease, blood pressure, stroke, breast cancer, colon cancer, dementia, and even death. Walking can also help to alleviate symptoms of depressions, help you sleep better and improve cognitive function.

Manu other cardiovascular activities boost these health benefits too, but the great thing about walking is that you already know how to do it, you need no equipment like specialty shoes or clothing, you can do it at any age, it’s super easy on the joints and body, and the risk of injury is very low. There is indeed a study which suggests that walking is just as good as running when it comes to reducing the risk of health issues!

 

Walking: Getting Started

Make sure your shoes are supportive with good arch support, cushioned and comfortable. Your socks should be free of seams and holes, and the clothes you intend to wear should be cool and comfortable.

Your walking routine. As with any exercise routine, remember to:

  • Warm-up. Start by walking slowly for 5 -10 minutes. This will warm up your muscles and prepare your body for exercise.
  • Cool-down. Don’t stop exercising abruptly. At the end of your walk, slow down for 5 – 10 minutes. This will allow your muscles to cool down.
  • Stretch. After your cool down, gently stretch your muscles.

 

How Fast to Walk for Weight Loss?

To lose weight walking, aim for 30 – 60 minutes at a brisk pace, or if you’re very fit a power-walk pace. Walking briskly isn’t just about weight loss. You need to walk at a pace of at least that of a brisk walk to reap the many health benefits of walking.

So, how fast are a stroll, brisk walk and power walk?

Stroll. This is a window-shopping type pace, you take your time and not in a hurry.

Brisk walk. This is walking at a pace of about 3.5 to 4 mph. It’s a pace you might walk at when you’re walking fast because you’re running late for an appointment. Heart rate target is about 60-70% of your maximum heart rate. You can carry on a conversation, but will need to catch your breath every few sentences.

Power walk. Here you’re walking at a pace of about 4 – 5mph. You’re seriously torching fat at this level. You can still talk, but only is short spurts of three or four words.

Below is a rough guide of how many calories you’ll burn when walking at different speeds.

Speed/ Pounds 100lb 120lb 140lb 160lb 180lb 200lb 220lb 250lb 275lb
2.0 mph
(30 min/mile)
57 68 79 91 102 113 125 142 156
2.5 mph
(24 min/mile)
68 82 95 109 122 136 150 170 187
3.0 mph
(20 min/mile)
75 90 105 120 135 150 165 187 206
3.5 mph
(17 min/mile)
86 103 121 138 155 172 190 215 237
4.0 mph
(15 min/mile)
113 136 159 181 204 227 249 283 312
4.5 mph
(13min/mile)
143 171 200 229 257 286 314 357 393
5.0 mph
(12 min/mile)
181 218 254 290 327 363 399 454 499

 

How Long Should You Walk Each Day?

Aim to walk continuously for 30 – 60 minutes most days of the week to lose weight walking. If you walk at a brisk pace for 30 minutes, you’ll cover a distance of about 1½ to 2 miles (2.5 to 3.3 kilometers). Take the distance into consideration when planning your walking route.

On your non-walking days do other activities, such as strength training or Pilates. However, if you feel worn out, take a day off to recuperate and resume your walking schedule the next day.

Making Progress

Once you are able to walk 30 – 60 minutes, it’s time to make things more challenging. Unless you have unconstrained free time, there will be a limit to how much time you can spend walking each day. For most people, 30 to 60-minutes is probably a reasonable maximum. Instead of walking further and further, there are several other things you can do to keep improving your fitness and stoking your fat burning furnace. Use one of the following to increase the demands of your walks…

  • Walk faster – try to shave a minute or two off the time it normally takes you to complete your walk
  • Walk more often – if you normally walk three times a week, add an extra walk to make it four. A few weeks later, add another walk to make it five. Try and work up to seven walks per week. You can also walk more than once per day.
  • Seek out hills and rough terrain – walking on flat, paved paths is fine but getting off road or heading up hill will make your workouts more demanding. More demand means more calories expended and will increase the fat burning potential of your workouts.
  • Set some goals – whether you are a walking newbie or a professional perambulator, goals can help you push your walking up a level. If you are currently walking 30-minutes per day, make it your goal to build up to walking for an hour in six-week’s time. If the furthest you have ever walked is four-miles, why not challenge yourself to walk ten-miles in three-month’s time? Goals can help keep you motivated.

 

Remember Your Diet

Whether you are walking for fitness or fat loss, your diet should match your exercise goals. You don’t have to follow some crazy fad diet to lose weight and get fit – just make sure you eat an abundance of good old fashioned natural food.

Eat plenty of vegetables, whole grains, lean protein, healthy oils, nuts and seeds and some fruit and try to consume these foods in their most natural state. No need to count calories if you don’t want to, just eat a healthy, low sugar diet that contains as few processed foods as possible and, when combined with your regular walks, you should lose weight gradually and easily.

 

“30 minutes for 30 days” Challenge

One of the best ways to “get into” walking is to make it a habit from the get go. Habits can take a while to develop and this challenge has worked for many people. Simply walk for 30-minutes every day for 30-days straight. For this “30 minutes for 30 days” challenge don’t do any other exercise other than a some stretching to keep your muscles supple. It doesn’t matter if you walk the whole 30-minutes in a single walk or do three 10-minute walks spread throughout the day – just get it done.

By walking every day, you give your fitness and weight loss a great kick start and by the end of the month you will have made daily walking a habit. What should you do at the end of the month? Keep going! Do another 30-days/30-minutes or up the ante and do 35-days/35-minutes. After that, why not 4-days/40-minutes? Whatever you do, just keep going!

 

Source: Healthandstyle.com

Your Fall Detox Plan: 8 Easy Steps

Implementing a few small changes can go a long way toward helping your body do its daily job: detoxing. The truth of the matter is, we are constantly detoxing, so to say you’re “cleansing” is always true. The goal should be to support your body’s natural processes with a few additional hacks. A summer of travelling the globe, sunbathing by the pool, and drinking margaritas may have made for a great Instagram flow, and a good time of course, but it has also probably taken a toll on your body. Luckily, tweaking a few things in your daily routine is all it takes to get your body on the right track again, just in time for the fall.

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Step 1: Hydrate

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Drinking water slowly throughout the entire day will allow your body to use nature’s elixir effectively, so drink it between meals, too. The Mayo Clinic recommends nine cups for women (72 ounces) and 11 cups for men (88 ounces); however, many factors affect hydration, so if you work out, drink lots of caffeine, or plan to spend your day in the sun, make sure to up your intake. Water’s benefits are nearly endless—detoxification, weight loss, fatigue relief, headache prevention, and better skin health and digestion.

Drink Chlorophyll Water

Keep a chlorophyll dropper in your purse! Just adding a few drops of green pigment (the one that’s responsible for photosynthesis, if you happen to remember your middle school science classes) can help control hunger, cravings, and body odor (even that one we women don’t talk about). It’s a super-potent antioxidant that promotes healing and cleansing, including binding to heavy metals and helping kill off candida.

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Step 2: Sip on Smart Water

Sip on Smarter Water

 

When you’re not sipping on green water, go ahead and ask for a side of lemons. Lemons, although acidic in nature, are alkaline in your body. Warm lemon water first thing the morning hydrates your body naturally, and lemons purify the liver.

Add Coconut Oil

Start or end your day with a tablespoon of coconut oil. Known to speed your metabolism and regulate yeast overgrowth (aka candida), coconut oil is great in coffee, tea, or a smoothie. Many people don’t realize when they have a yeast overgrowth, and since it feeds on sugar, a big night out with wine or a sweet tooth could promote its growth. To maintain gut balance, incorporate coconut oil into cooking, or take a spoonful daily. And don’t forget a probiotic, too!

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Step 3: Fast For 12 Hours

Fast for 12 Hours

 

Between dinner and breakfast, get a complete 12 hours of fasting in. The first six to eight hours after eating dinner, your body is focused on digestion; however, the last four hours are dedicated to detox and are also the most effective fat-burning time. Eating too late can cause leptin to signal to the brain that no energy is required, and thus no fat-burning will occur until early morning hours (if at all).

Sleep in a Blackout

Many of us aren’t aware of all the wonderful benefits of sleep, and unfortunately we aren’t actually getting the good stuff. Invest in blackout curtains and stop letting the morning light wake you up. In theory, it’s a great idea to stay on a circadian rhythm, but any light in your bedroom (including light from a street lamp, cell phone, or TV) could be preventing you from getting cleansing sleep. Benefits of sleep include (but aren’t limited to) regulating hormones, curbing appetite, lessening inflammation and stress, lowering depression, spurring creativity, and improving memory and overall outlook on life. Get those blackout curtains or pick up a light-blocking sleep mask.

Try Dry Brushing

Just taking a few minutes to dry brush your body in the morning or the evening (before you shower is best) removes dead skin cells and lets your skin breathe. This can stimulate blood flow and lymphatic drainage and potentially reduce cellulite.

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Step 4: Heat Things Up

Heat Things Up

 

If you can’t work out, consider thermogenesis training. Infrared sauna or cryotherapy is a great way to challenge your metabolism on an off day. Depending on what you choose, benefits can include weight loss; relief of muscle pain; as well as improvements to the immune system, your complexion, and the appearance of cellulite.

Will you add any of these habits to your daily routine? Tell us below!
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Source: Byrdie.com

Why Training Makes for Healthier Skin

Keep your skin looking as good as you feel!

Exercise and skincare have a complicated relationship, the nature of which differs from person to person. Concerned about whether you’re doing the right thing for your skin? Here we give you the basic facts!

Have you ever considered that there might be more you can do for your skin to stay fresh and healthy than applying a toner, serum and moisturiser? Of course we all know that eating a colourful and balanced diet, rich in antioxidants, vitamins and fibre also has substantial benefits for our skin. But, aside from that, an active lifestyle and regular exercise can also have innumerable advantages for our skin. No one can deny that a good workout makes you both feel and look great, leaving you naturally flushed, glory and full of endorphins. But how much does your skin really benefit from working out in the long term; does it work equally for everyone of us and for every kind of workout? What should we consider when thinking of skincare and workouts?

The basics

Exercise is beneficial in so many ways: it robustly alters the whole-body metabolism and protects you from age-associated physical deterioration and disease. Particularly well established are positive adaptations regarding metabolic tissues such as liver, skeletal muscle, or the cardiovascular system. And last but not least, exercise is also great for your skin. This is mainly due to the fact that the effort and heat generated increases blood circulation and oxygen supply to the skin, which is clearly visible in reddening of the skin during exercise. More oxygen and nutrients in the skin also mean improved cell growth, which is reflected in an increased renewal rate of the cells.

Good news: you will look younger with regular training! Furthermore, the increased blood circulation supports the removal of dead skin cells and free radicals. Recent research even suggests the presence of an exercise-induced novel regulator of mitochondrial function to be involved in the attenuation of skin aging.

Balanced workouts – healthy skin

The harder, the better?! If you love to push yourself to the limits make sure you also allow yourself some recovery. In fact, extreme and high-performance sports can have a detrimental effect on your skin in the long term. This is because your body will release stress hormones in reaction to heavy workouts that are performed on a regular basis. These stress hormones will not only weaken the immune system, but also lead to oxidative stress reactions and the constriction of blood vessels. As a result, oxygen and anti-aging substances like antioxidants will no longer be absorbed properly and the skin will look pale and dull.

Moderate endurance activities such as walking, jogging or cycling on the other hand are ideal. So the best thing for your skin would be to find a good balance between high intensity and moderate endurance workouts.

Considering skincare

Once you’ve worked out take your well-deserved shower and make sure to cleanse your body and face from sweat. Sweating is nothing to be afraid of. However, excessive sweating can make the skin break out, especially if the person is acne-prone. Use a gentle cleanser free from alcohol, fragrance and harsh surfactants. Once your skin is all fresh and shiny again, it’s the best time to apply skincare: the blood circulation is still increased from the previous workout putting your skin in a state where it is particularly receptive for treatments such as serums and moisturizer.

When exercising outdoors make sure to apply sunscreen – even during winter times! UV irradiation may cause permanent skin damage such as hyperpigmentation, wrinkles and skin cancer in the worst case. Therefore it is absolutely necessary to apply sun protection approx. 20 minutes before working out. Use a gel based sunscreen on damp skin this will make it easier to apply. Also make sure the product is waterproof so it does not enter the eyes when sweating.

Source: Freeletics.com

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