Beat the Blues with Fitness and Food
Feeling glum? It's time to lift your energy and re-enliven your spirit and we've got some great tips to help you do just that! When it comes to boosting the mood by harnessing your body's natural resources, here's how you can stabilize your mood stat.
1.) Watch the amount and type of carbs you eat. To avoid the carb coma and crash, prepare whole grain and whole wheat based products which are full of fiber. Avoid: Processed white bread/ rice/pasta. Limit: Juice- High in carbs and cause a sugar rush.
2.) Eat fat!! Omega-3 fatty acids (found in salmon, tuna, halibut, algae, and nut oils) increases gray matter in the brain- associated with mood & controlling insulin levels.
3.) Vitamin D. Vitamin D supplements raise serotonin levels that may help improve the mood. The body makes vitamin D when it is exposed to the sun (10 minutes should be plenty), or it can be obtained from foods such as oily fish, and those fortified with vitamin D, such as milk.
4.) Exercise! Endorphins (happy chemicals) increase up to 5x during with 30 minutes or more of cardio at moderate to intense levels & during interval training.
Feeling glum? It's time to lift your energy and re-enliven your spirit and we've got some great tips to help you do just that! When it comes to boosting the mood by harnessing your body's natural resources, here's how you can stabilize your mood stat.
1.) Watch the amount and type of carbs you eat. To avoid the carb coma and crash, prepare whole grain and whole wheat based products which are full of fiber. Avoid: Processed white bread/ rice/pasta. Limit: Juice- High in carbs and cause a sugar rush.
2.) Eat fat!! Omega-3 fatty acids (found in salmon, tuna, halibut, algae, and nut oils) increases gray matter in the brain- associated with mood & controlling insulin levels.
3.) Vitamin D. Vitamin D supplements raise serotonin levels that may help improve the mood. The body makes vitamin D when it is exposed to the sun (10 minutes should be plenty), or it can be obtained from foods such as oily fish, and those fortified with vitamin D, such as milk.
4.) Exercise! Endorphins (happy chemicals) increase up to 5x during with 30 minutes or more of cardio at moderate to intense levels & during interval training.
Secret: Supermodels don't maintain a perfect body in-between important photos shoots and fashion shows. But they do have a rigorous routine to get catwalk ready right before the big camera-flashing day. And the number one component to perfecting the physiques of many of those tongue-waggingly gorgeous gals: water (of course that's part and parcel to a dedication to healthy eating and a serious exercise regime). Why Water? Water retention is often the culprit to looking like you've gained 5-pounds overnight. How do you get rid of it? Drink more... yes- more water. It helps flush out toxins and fat. BUT, if not adequately hydrated, the body will hold onto any water it has- that's when bloating can set in.
Work Out Smart and Fast to Burn More Fat Faster
Burn more calories by starting hard and fast. Yup, researchers at the College of New Jersey found that cyclists who did a short warm-up then quickly punched up their intensity to the highest level during the first half of their workout, taking it down a notch during the 2nd half, burned 10% more calories than those who started slow and finished fast. Why? Get the hard part over with first and you destabilize stored fat, then burn it off during the less intense half of the workout. It's not just bike riders who benefit from reverse intensity workouts. All cardio exercisers experience the same fat shake-up. The BEST news is... Power Plate shakes up fat so you can shed it. Gotta love a machine that does it for you ;)
Burn more calories by starting hard and fast. Yup, researchers at the College of New Jersey found that cyclists who did a short warm-up then quickly punched up their intensity to the highest level during the first half of their workout, taking it down a notch during the 2nd half, burned 10% more calories than those who started slow and finished fast. Why? Get the hard part over with first and you destabilize stored fat, then burn it off during the less intense half of the workout. It's not just bike riders who benefit from reverse intensity workouts. All cardio exercisers experience the same fat shake-up. The BEST news is... Power Plate shakes up fat so you can shed it. Gotta love a machine that does it for you ;)
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