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Friday, June 30, 2017

How to Deal With a New Disability in the Family

June 30, 2017 0 Comments
Deal With a New Disability

Dealing with a new disability in a family can be emotionally exhausting and difficult to adjust to. People can become disabled, through a number of reasons and this abrupt change to a family can be dramatic and very sudden. Knowing that things will never quite be the same again is a difficult thing to accept however there are many things that you can do as a family to face the challenges together, adapt well to a new way of life and face those changes with a positive and strong frame of mind.

The Stage of Grief

Any accident or illness, that results in a disability, is going to lead to a lot of emotional hurt and frustration. Part of the process of losing the use of parts of the body is grief. It is normal to grieve for the life that you once knew as you face new challenges adapting to the new life that lies ahead.

These are complicated and painful feelings but it is a part of the process that requires a lot of support from those around you. Therefore surrounding yourself with a support network and getting strength from those around you, is essential to make sure that you don’t feel like you are dealing with this alone and you are not shutting yourself away. Counselling is also important to communicate feelings and talk through your emotions on entering this new overwhelming chapter of your life.

Adapting

A new disability means not just adapting emotionally it also means adapting your physical surroundings to accommodate the new needs that your family has. Your counselor and doctor will be able to talk you through the new adaptations you will need to make to your home and your daily routine. They will be able to guide you through the options on disability vehicle conversions and the different elements in your home that will need to be changed in order to make the care and recovery process as easy and smooth as possible. As it is essential that you convert your home into a safe and accessible place to accommodate the new needs of your family. Widening doors to fit a wheelchair through, fitting in walk in showers, and bars around the home for supporting certain movements are all ways that you can adapt your home to your new life.

Coping Emotionally

Coping with a new disability in a family can be a very isolating time for anyone. Therefore it is essential that you reach out to those around you for love and support. It is very common to want to shut ourselves away when we experience difficult challenges in life. However surrounding yourself with those that care about you will go a huge way in helping you get through the most difficult of times.

Talking to other people who have been through the same thing is also a really great thing to do. People can get a lot of comfort from feeling that they are not alone and there are others out there that understand them and have experienced similar challenges.

Thursday, June 29, 2017

This Is Why You're Not Losing Weight

June 29, 2017 0 Comments

Losing weight isn’t as easy everyone seems to think it is. This isn’t to say that anyone thinks it isn’t hard work; they simply think the process is fairly simple. Eat healthy, exercise more… and that’s about it. Well, weight loss isn’t as simple as that - you have to remember how complex your body is!

Let’s at some of the key mistakes that people make when it comes to shedding weight.

Hormone troubles

Your weight has a correlative relationship with how much you're eating. You may have encountered obese people who claim that they don’t really eat that much, leading them to be confused as to why they’re put on so much weight. Often, people are genuinely convinced that they don’t eat that much. (The opposite can also occur; people who are underweight may be convinced that they’re eating enough.) Our minds can play tricks on us when we diet!

Making a conscious effort to reduce portion sizes may lead you to ignore an increase of snack consumption. This unhealthy eating during a diet is very common because your body starts producing more ghrelin, known as the “hunger hormone”. It’s not simply that you’re genuinely hungry - you feel hungry. Many people start snacking more as a result.

Wikimedia
Some people find that the addition of particular hormones to their system may help them in these scenarios; human chorionic gonadotropin is an example of one that people often try. Resources like HCG Triumph can help you decide if this sort of thing is the right choice for you; you may also find a lot of diet assistance that works either in conjunction with hormones or independent from them.

Too casual

Perhaps you’re taking too informal an approach to weight loss. You’ve cut a few things out of your diet and, if you have time, go for a couple runs every week. While this will do your body good, it can only go so far.

A more consistent and formal approach is needed if you really want to lose weight. Schedules, support, timetables, record-keeping, reading material… it sounds like a lot of effort, but it can be pretty vital to the weight loss process!

diet tips

Keeping a record of your progress. Write things down and take photographs. If you’re not tracking your progress, then you’ll have a hard time knowing what’s working and what isn’t! Following a specific workout plan can work, but make sure you take the time to research each plan you come across.

Beating the plateau

Your body might have become accustomed to the exercise you’re engaging in. You need to push yourself in order to lose weight. But bodies adapt; it gets to the point where you’re not longer pushing yourself and, thus, no longer seeing much physical change. This is the weight loss plateau!


You may need to increase the amount of exercise you’re doing. However, a better way might be to try out new things. Exercise new areas of your body. Use equipment you haven’t used before. If you’ve been running and lifting weights, then consider adding cycling or swimming into your routine.

The Immune System's Closest Allies

June 29, 2017 0 Comments

Keeping illness at bay can often seem like something of a difficulty. Regardless of how much of a healthy lifestyle you lead, it is always entirely possible that you are allowing your immune system to suffer. This can happen because there are so many factors which your immune system tends to be dependent on. If you want to give your immune system a boost, you will need to approach it from many different angles at once. Let’s have a look at what you might want to try.

Power Foods

Diet always plays a big part in such matters, and it is as true here as anywhere. By focusing on what you eat, you can much more quickly improve the state of your immune system, so it is worth looking into this even if you don’t look at anything else. Above all, it helps to try and eat as many so-called power foods as possible. But what is a power food, and how does it work to aid your immunity?

Put simply, a power food is something which in some way improves the body’s ability to fight diseases and infections. Some examples are particularly well-known, such as yogurt. Eating plenty of natural yogurt can be one of the most beneficial things you ever do for your body, and your immune system in particular. Live active cultures known as probiotics are among the healthier bacteria which can help to keep your intestinal system free of germs which might cause disease. Studies have found that a small daily dose of yogurt is on a par with taking a number of vitamin pills a day. This is an easy food to incorporate into your diet, and one which is likely to make a big difference. 

Many whole foods are perfect power foods too - try to aim for a good portion of oats or barley a day, to stock up on beta-glucan, and plenty of garlic too - garlic’s active ingredient allicin helps to fight many diseases.


Yoga

Having a healthy immune system is about much more than what you put into your body - it is also a case of how you use your body. The more adept you are at keeping your body in shape, the better off your immune system will be. There are a number of specific practices which are particularly useful here, and one of the most beneficial is yoga.

As a form of mental and physical exercise, yoga has gained a great deal of popularity over the past couple of decades in the West - and has existed in one form or another in the East for a couple of thousand years. No exercise regime lasts so long if it has nothing to offer - but ‘regime’ might be a strong word for a practice which is inherently incredibly relaxing and limbering. As well as helping you to get limber and find a harmonious balance of body and mind, yoga is also hugely useful for boosting the immune system. A lot of people are put off, because they think it looks complicated or that you need a lot to get started. Nothing could be further from the truth; there is a learning curve, yes, but you can go at your own pace - and all you really need for starting gear is some yoga active wear, a mat and a dose of willingness.

Two sessions of yoga a week has been shown to be plenty regarding getting you healthy again, so this is well worth considering if you want to make your body into a finely-tuned machine.

sleep well

Sleep

It sometimes seems as though lacking sleep is the new healthcare scare. Everyone complains about bouts of insomnia from time to time. It might be that our culture is just set up in such a way that sleep is often hard to come by; whatever it is, if you are keen on giving your immune system the best possible fighting chance, learning how to get decent sleep is going to prove essential.

First, cut out anything which might be affecting your ability to fall asleep. Try to limit your caffeine intake to two cups a day, and none after midday. Also consider reducing the amount of time you spend looking at screens - the light inhibits the production of melatonin, your body clock’s primary means of determining when it is time to sleep. After that, make sure you have a comfortable bed and that your bedroom is a relative temperature.

If you manage to get more sleep, you will find that your bodily health vastly improves. Sleep is one of the body’s main ways of building immunity, so it is worth trying to do so before you get an illness or injury.

From Obese To Fitness Addict: The Road To A Healthier You

June 29, 2017 0 Comments
In the past, human beings used to have an active lifestyle as part of their survival. From the first gather-hunters to the household management until the apparition of electric appliances, people were using manual force as a work tool. As a result, while their body was exposed to more pressures, it also had the potential to be in a better physical shape naturally. Nowadays, sedentary lifestyles are leading the world, and it isn’t difficult to see why: Everything that is required for human survival is available at a click; there is no need for physical strength. Unfortunately, for many, the sedentary lifestyle has become synonymous with indulgence and obesity. Overweight is more than a consequence of a modern lifestyle. It is a health condition that can lead you to an earlier death. So, it’s time to see how you can manage a modern sedentary lifestyle while finding you way back to a healthier you.

Healthy Quote

#1. Understand The Actions That Lead To Obesity

Obesity is a persistent state of fat storage of an extra amount of body fat that can be caused by a variety of factors. Indeed, there are medical cases where a genetic disorder or weakness results in an abnormal fat storage condition. But as a common rule, obesity is the consequence of two main actions, namely poor eating habits and lack of exercise. Overeating is the definition of any food consumption that is superior to your nutritional needs, which are around 2,000 to 2,500 calories per day. Starving yourself between meals can also lead to fat intake as your body will naturally interpret these periods as an emergency situation and try to store fat for survival. Lack of exercise comes from the genius appliances and digital supports that surround people every day. This additional comfort has made the population lazy and less likely to want to exercise.

#2. Address The Reason Behind Your Weight Issue

But bad diet and lack of fitness activities are only the physical cause of obesity. Obesity, unfortunately, is more often than not the visible part of the iceberg. Indeed, it tends to hide mental health issues that can be linked to eating disorders or fitness reluctance. For instance, it’s been often proven that anxiety can lead to an overeating habit that is designed as a compensation tool. Binge eating and eating as a way to cope can rapidly evolve into a new way of life. If you don’t eat, you can’t relax and feel, if not good, at least less bad about yourself. While this might sound mad, it’s a tricky situation to get yourself out of. In other words, obesity is not the product of laziness. There is always a deeper issue underneath.

Cake is not good for weight loss

#3. Be Honest With Yourself

By the time you accept your situation and decide to change it for the better, you need to remain realistic about your goals. Just because you’ve decided to lose weight now doesn’t mean it’s going to happen overnight. It takes a very long time to put on weight, and it takes just as long to get rid of it. Indeed, your body needs to experience a deficit of 3,500 calories to lose only one pound of fat. In other words, assuming you decide to combine calorie reduction with physical exercises, cutting 500 calories a day will need 7 days to lose one pound. As a general rule of the thumb, a healthy weight loss process does not aim to lose more than two pounds per week.

#4. You Don’t Have To Do It Alone

More importantly, when you decide that the time has come for you to change your ways, you don’t have to be on your own. Losing weight is a long and hard work, and there’s nothing that says that you’ll be less successful at it if you get a little help from the experts. For instance, the drug Orlistat assists in weight loss and can be prescribed by a doctor. It can be used to prevent up to a third of the food you consume to be digested, which can make it easier during the first weeks to see positive results. Medical support is available for all those who need it, even with a BMI superior fo 28. In other words, do make sure to discuss your struggle with your GP to find the best drug for your needs.

#5. Embrace The Health Side Of The Kitchen

Depending on how long it took you to develop obesity, it’s likely that you’ have also developed a taste for unhealthy food. Your taste buds might be at first saturated with processed foods. All-in-one, it can be difficult to find healthy food appealing when you start your journey. But do make sure to look out for inspirational recipes and people, to find the taste for healthy yums. Vegan, paleo, gluten-free, sugar-free, you can find plenty of delicious looking alternatives that will make you change your mind about dull healthy food – if you’ve ever thought that healthy food was boring.

Walking

#6. Build Up Your Fitness Level

Being overweight makes it tricky to begin an exercise routine. Indeed, your body needs to work with a heavy load through every movement. But exercising matters as it will help you to lose weight. However, you don’t have to start with that killer routine you’ve found in a fitness magazine. Take it easy and start with a walk. You can start with an easy route and gradually add more time and distance throughout your training. You will them build up strength and get your body to a fitness level where you can exercise more, or even join a gym!

#7. Join The Right Gym

Joining a gym is daunting, even for people who are quite fit. There will always be the super skinny girl on the treadmill, the strong bodybuilder flexing muscles in the mirror and the fashionistas showing off their new designer gear. Being overweight makes the gym even more threatening, as you feel exposed to the critics and mockeries of other members. What you can do is join a gym that is entirely made for you, that helps obese people to work their way down to a healthy weight. Why does it matter? Because you’re training with people who understand exactly how it feels to struggle for breath when you exercise.

Knowledge Is The Key To Making Your Healthy Lifestyle Change Stick

June 29, 2017 0 Comments
healthy lifestyle

Wanting to be healthy is an aim for a lot of people. But, trying to implement the right healthy lifestyle changes and actually doing so are two different things. Sometimes, you can feel as if you’re on the right track, but find it a hard track to stick to - or one that doesn’t produce results. One of the main reasons for why that happens is because of a lack of knowledge. But when you learn the reasons behind the changes you need to make, it becomes easier to implement. Without that knowledge, you can often find the change too hard and easily give up on your efforts. 

Learn About Nutrition

First of all, you’re going to want to learn a little bit about nutrition. Food can be super yummy to enjoy, but it also serves a purpose - to give your body the energy and nutrients it needs to run. So, for that, you need to know how you’re going to nourish your body. The nutrition basics are simple, and as soon as you’ve done some research, you will be able to understand what it in your food and whether or not you should be eating it on a regular basis.

Understand How The Body Works

Alongside knowing a bit more about food, it would work well to know more about how your body works. Yes, you may know that you need food and water to live, but do you know how your body uses that food and what? Do you know what is needs to be fueled properly, or even how your body uses food for energy and why it stores fat? By understanding this, you’ll be able to give your body what it needs.

Know What Exercise Does To Your Body

It’s the same with exercise. On your fitness journey, you may be trying out a bunch of different activities and workouts, but how do you know which ones you should be doing? It’s useful to learn the reasons why we do the exercises or movements that we do. What do they mean regarding calorie or fat burning, or building muscles? When you know how your body responds to exercise, you’ll be able to find a workout plan that best suits your fitness goals.

Research Everything

As you start to know a little bit more about what a healthy lifestyle means, and what it looks like, you should train yourself into researching everything. It’s so easy to feel frustrated with different plans and programs that don’t feel right to you, like in this post here, but when you do more research, you can figure out what diet or exercise regimen is the right one for you.

Listen To Your Body

And finally, as you start to understand things more, you will also find that you get to know your own body a bit more. At this stage, knowledge really is key. It’s important that you start listening to your body, that you know your own limits and how your body copes with different things. That way, you will find the right healthy lifestyle change that suits your body.

Wednesday, June 28, 2017

Can Strength See You Through Your Illness?

June 28, 2017 0 Comments
Staying strong is important. It’s how we affirm our places in the world, and ensure we’re living the way we want. But, it isn’t always easy. The world is a frightening place. Many of us often feel the need to hide under our duvets and never come out again. Most people will tell you, however, that exercising strength is the best way to get past that fear.

Of course, it’s harder to face certain situations with that strength than others. Those situations are often the most frightening; during a confrontation, for example. Or, during illness. Nothing is quite so scary as getting ill. Never before will the desire to duvet dive have felt so compelling. Yet, when you’re sick, it’s more important that you face things with the strength you use in other aspects of your life. It’s the best way towards full recovery. That’s why we’re going to look at different ways you can stay strong during a variety of health setbacks.

Physical illness

The idea of staying strong in the face of physical illness is terrifying. By physical illness, we mean anything from flu to the big C. The spectrum is broad, and each illness brings its challenges. The hardest part about staying strong in the face of a lot of them is that they sap your energy. And, without energy, it can be challenging to feel strong about anything.

physical illness

For one, acknowledge when you need rest. Calling in sick may be frightening, and your boss might not be happy about it. But, taking time out is the best way to recovery. On the other end of the spectrum, strength could be as simple as forcing yourself out of bed the moment when you feel an improvement. Sometimes, all it takes is a little makeup and a fresh change of clothes.

Mental illness

Mental illness is difficult to understand when you’re coming from a strength angle. For the most part, mental conditions feel like a loss of control. As such, they often block your ability to feel strong. But, it’s for that exact reason that remaining strong is the best way to see you through. Although, perhaps not in the way you think.


Despite stigmas, staying strong in itself isn’t enough to see your through. Mental issues are physical imbalances. As such, expecting to feel better through strength alone could make you feel worse. Instead, your strength here comes from your ability to ask for help. That help could come from your doctor, or a center like the Compass Health Center. Centers like these have professionals who can help you find a cure. Reaching out to them is true strength.

Injury

Injuries are horrendous. It doesn’t matter whether it’s your neck, back, or anywhere else that’s affected. Any injury can flaw you if you let it. And, injuries get worse if you don’t exercise them. So, staying strong here is about nothing more than finding a way to exercise through the pain. It’s the best path to recovery!

Face The Facts About Your Health

June 28, 2017 0 Comments
Health is a big topic at the moment and whether you’re discussing the health of your feet or the health of your digestive system, there’s an article out there for you. One place that rarely gets much coverage is your face. Your face is constantly exposed – well, unless you wear a mask – which means it’s your eyes, mouth and skin that are on show.

Health Tips

Understanding how to keep your face healthy is going to help you project that glowing health you want so much. Your health is usually written all over your face. Everything from a poor diet to your stress levels are plastered across your face for everyone to see, which means you need to stand up and face the facts – it’s time to get healthy.

Mouth & Chin. A lot of women are concerned about the lines around their mouths. Smoking is one of the biggest causes of mouth wrinkles, and the effect of wrinkles can be lessened by lip balms and putting the cigarettes down! Dry lips and sores around the mouth can indicate a vitamin B deficiency as well as a lack of hydration, so keep drinking water and check the foods you are eating. Dental health is another consideration, as your teeth are on show when you talk, smile and even eat. Regular dental visits and good oral hygiene can help you keep your teeth for longer but don’t rule out speaking to your dentist about partial dentures if your teeth aren’t quite keeping up with your healthy routines. Your teeth are as important as your lips and skin so keeping a close eye on their health will keep you feeling confident and happy!

Eyes. Your eyes can tell a lot about your health and stress levels. Dark circles under the eyes aren’t just a sign of lack of sleep, but a possible sign of food intolerances. Taking out excessive amounts of dairy and wheat from your diet can make a huge difference quickly. The whites of your eyes can also become quite dull if you aren’t staying as hydrated as possible, so keep an eye on your water consumption and up it if you need to. If you suffer with white spots on the outer rim of the eye, you could be suffering from an issue with your lymphatic system.

Ears. We don’t often think about our ears until they become congested or sore. They’re on the side of our head so we don’t actually feel them. If your ears have started to become itchy, you could well be suffering from an allergy. Hay fever season is notorious for sore and itchy ears, so tablets and ear drops are a good fix.

Ears

Your face is the first thing people look at, and the one place you should pay the most attention to. Your health is often noticed by looking at the condition of your skin, mouth and eyes, so taking care of them is important!

Tuesday, June 27, 2017

Staying Fit Even With Joint Pain: The Top Exercises

June 27, 2017 0 Comments
Trying to keep fit and healthy when you have joint problems can be a real challenge. Our joints go through a lot everyday, so it’s little wonder that so many of us end up showing signs of general wear and tear in this respect. Painful joints are often linked to age, but there are also some medical conditions than can affect the wellness of your joints, no matter how old you are. Arthritis, cartilage damage, and even gout can all play a role in any pain you experience in your joints. Living with any of these conditions (plus the much more that can also cause you joint pain) can have a knock-on effect on your ability to stay in good shape. Perhaps you have always sworn by high-octane, intense workouts to stay fit and healthy, such as HIIT or long-distance running. Or maybe you have a passion for weightlifting, which in turn, relies a lot on having strong, able joints so that you don’t hurt yourself. Painful joints can sometimes mean that you have to give up these types of activities, at least while you give your body a bit of rest. But that doesn’t mean that you have to give up exercise altogether for the duration of your recovery. There are plenty of other things you can do that still get your blood pumping, but that isn't quite as harsh on your bones. Read on to find out what they are.


Swimming

Swimming is the ultimate sport for anyone who has just suffered an injury – joint related or not. In water, you are relatively weightless, meaning there is little to no impact on your joints when you swim. This will enable you to keep a good range of motion in your joint even when it is damaged (failure to keep it moving could lead to the joint eventually seizing up). 

Cycling

If you prefer staying firmly on dry land, another good option for staying fit with a joint condition is taking up cycling. Cycling is a great form of cardio, but it doesn’t involve your joints coming into contact with a hard surface in the way that running does. If you’re a novice, get hold of a good beginner’s bike and make sure you take out adequate cycling insurance (just in case you get into any bumps or scrapes when you first start out). Cycling is also a good way to get out and about in nature, so see what routes are popular in your local area.


Pilates

Pilates has a rather unfortunate reputation as the kind of gym class aimed at slightly older people – but there is no age recommendation for it at all. Plus, it is still an effective way to burn fat, and build strength and muscle, just in a less intense way. Pilates is all about control and precision, yet you will still come away from a class feeling the burn in your abs and legs! Leave your perceptions at the door and try out a class for yourself. Who knows, you may even continue long after your joint pain has left you.

Don't Let These Health Problems Get In The Way Of Your Fitness Event

June 27, 2017 0 Comments
When you’ve been training hard for months, you don’t want anything to stop you reaching that finish line. But there are many common health problems that may stop you from reaching the starting line. No matter how fit and healthy you might be, you could still be at risk of illness or injury before the race begins.

Don’t Come Near Me!

The common cold is more than just a runny nose when you have a big race event lined up. A stuffy nose and cough will seriously hinder your performance. It can affect the rhythm of your breathing and the amount of oxygen you can breathe in. Worst still, it can give you a headache that will distract you from your goal. Make sure you wash your hands thoroughly before eating and keep up your fruit intake for vitamin C.

breath problem

Brain Strain

Headaches can be caused by many things, not just a common cold. Tooth decay and ear infections can increase your chances of a headache that just won’t quit. To avoid oral problems, pay as much attention to your daily brushing and flossing as you do to your dietary intake. Ear infections can be caused by dirt or bacteria from fingertips so avoid scratching or poking them.

brain strain

Tummy Troubles

Indigestion can definitely put you off your game. As it gets worse, it can leave you doubled up in pain. Some people regularly suffer the symptoms of indigestion and irritable bowel syndrome. Most athletes eat a balanced diet that can help toward avoiding these digestion difficulties. However, it might be worth avoiding anything that might trigger yours. Opt for an IBS natural treatment if you’re worried your symptoms may get in the way of winning. Remember, the stress of the event could be a flare-up trigger too.

tummy problem

No Worries

Stress can come from any part of your life and will increase your risk of injury. When we’re anxious or worried, we tend to tense. This tightness and rigidity in our movements are detrimental to our physical performance during a race too. Massage can help enormously here. You can use massage to relax the muscles. You can also use massage to thoroughly warm a muscle before the race too. This can help to prevent injuries if you are worried or nervous.

workout

Work It Out

Many events are endurance tests of a single type of activity. This might be cycling or swimming or running. Your training is likely to focus on just one or two muscle groups to ensure your body is strong enough to cope. The problem with this is you could be neglecting other areas that might not be strong enough for the extra pressures of the event. Worse still, you might overdo your training, leaving you vulnerable to injury from the starting gun.

There are times when you’re in perfect shape and condition, and the race is yours to win. There are other times when you can fall foul of a common illness or other health complaint. That’s just bad luck and pushing your body on isn’t always a good idea. How do you cope when your health lets you down at the last minute?

Thursday, June 22, 2017

Top 5 Exercises To Stop Neck Pain

June 22, 2017 0 Comments
If you are suffering from chronic neck pain then the key reasons responsible for the pain are neck muscle strains, wearing of the neck joint, meningitis, rheumatoid arthritis. The result of all these reasons is the stiff muscles in both your neck and shoulder and it will limit your mobility as well. But, with the help of certain exercises, you can treat your neck pain. If you want to treat your neck pain, let me discuss top 5 exercises you can incorporate into your regular exercising schedule or you can also do them while you are in your office.


 Shoulder Shrugs
 
You can do this exercise either while you are standing or in a sitting position. In order to do this exercise correctly, you will have to keep both your upper arms in a straight position on either side of the body. Raise both your shoulder upwards and then downwards. You need to do it a couple of times, but the only thing you have to ensure is that you need to do it slowly. You have to raise your shoulders as high as possible and ensure you have maintained the position for a short period. Now, bring the arms in a neutral position. You can repeat this exercise at least 5-6 times.

Neck Retraction


When you are doing this exercise, you need to take your neck both in forwarding and backward directions. Now, during the forward retraction, your head will slide forward and when you perform backward retraction, your head will slide backward. There is a difference in both the forward and backward sliding, forward sliding is approximately 4 times longer as compared to the backward sliding. The muscles involved in both the front and backward retraction also play a major role in keeping your head posture normal. When you exercise and strengthen these muscles, you will be able to keep your head in a normal posture.

Neck Rotation
 
If you feel stiffness in your neck, then make sure you have done this exercise. In order to do this exercise, you need to rotate your head towards both right and left side. It is important you have maintained an apt position for short time. Now, you need to bring back your head in a neutral position. It is important to repeat this particular exercise for about 8 times on each side or as you feel comfortable. Make sure you avoid doing this exercise if you are feeling dizziness or pain in the neck. If you have these symptoms, make sure you visit your physician right away.

Neck Extension
 

You can do the neck extension while you are sitting or standing. You need to pull or incline your head backward so that you will be looking directly towards the ceiling or towards the sky if you are doing outside. You need to maintain the best extension for some time. Now, slowly bring your head to a neutral position. Most importantly, when you do neck extension, make sure you do it slowly, this will help prevent any type of injury of the facet joint. When you are moving, there are chances that it may increase the pain as you are stretching. If the pain persists, make sure you avoid doing this exercise.

Side Tilt
 
You can do this exercise in a sitting or standing position, or as per your convenience. Before you start doing the exercise, make sure your head is in a neutral position. Now, you need to incline your head towards one side as far as possible. It is important you are looking straight while doing this exercise.

You need to incline your head and make sure you are not rotating your head. Bring your ear towards your shoulder. Make sure you have maintained the head in the best-inclined position for some time, once you have done this, now you can take your head back to a neutral position. When you incline, it will include facet joint supported by both tendon and ligament.

While doing lateral inclination towards the left & right side, it can lead to dizziness, so it is advisable you see your physician or immediately discontinue the exercise. If not, then you can repeat this exercise at least 10 times on each side, or as per your convenience.

Author Bio
 
Emma Brown is an extensive and experienced web-writer. I help people to have the most informative and appealing online presence. Content writing is my passion and Scaling Expectations is my basic motto, I live up to. I am a Mass Communication post graduate and written several article for sites like meliopharm.

7 Ways To Avoid Injury And Warm Up Properly

June 22, 2017 0 Comments
If you want to get in shape, it is important you are going to the gym on a daily basis. Well, that won’t be the case if you get hurt. It is important you have taken precautionary steps to ensure your body is not in danger of things like sprain, strain, or pulling a muscle while you are working out, whether in the gym or on the ground. I completely understand that in some cases, injuries can be avoided, so here are 6 ways to avoid injury and warm up properly.

warm up

Warm Up

Before exercising, when you warm up correctly, you have a low risk of getting injured. You can warm up by doing some cardio exercises and if you can, then weight training can also be done. Above all, it also has the following benefits –

While you are relaxed, there is a closure of blood vessels and your muscles only get 15% blood flow. As you move, blood vessels tend to dilate, allowing the heart to have better blood flow to various muscles and tissues.

When you warm up, the production of hormones in your body is responsible for the regulation of the energy such as testosterone, epinephrine, and growth hormone increases. This further facilitates energy sources such as fatty acids and carbohydrates to be more available for your body to burn while you exercise.

When you warm up, you end up clearing your mind from all sorts of distractions. When you are less distracted, you are more focused towards your workout, this considerably reduces the odds of injuries.

Don’t Overdo The Exercises

When you are exercising, thinking of gaining instant results, there may be instances when you are tempted to push yourself a little harder than your body can actually bear. Alas, this won’t help you in reaching your goals and you may end up injuring yourself, eventually, you will find yourself lying on the bed. You must have heard – Slow and steady wins the race. That’s what you need to do, it may take some time to see the desired results, but it is better than hurting yourself badly.

Consult Your Physician

Before you go ahead and achieve your goal of six packs, it is better you have consulted your physician. Your physician will be in a better position whether you are in a position to strain your body or not. He will discuss various elements with you before you start exercising such as – age, smoking, your level of cholesterol, overweight, and do you have heart disease.

Consult Your Physician

On the basis of these elements, your physician will decide whether you should go ahead and follow a regular exercise schedule or not. In addition, he will also make you aware of the following facts –
When you exercise, you actually put additional stress on both your joints and bones.

Your blood flow shifts from abdominal region to the muscles in order to supply more blood.
Your body burns both fat and glucose in order to fuel the muscles.

Both your heart rate and the amount of blood pumped to your body also increases.

Go For Proper Equipment

When you exercise, if you need any special equipment, then make sure you use them. The safety equipment may include –
  • Mouth guards
  • Footwear
  • Kneepads
  • Googles
  • Shin guards
  • Helmets
When it comes to equipment, make sure you don’t compromise with quality. Go for high-quality equipment and weights, remember cheaper products are not always good and moreover they are not safe.

It is important your exercise equipment:
  • Has the right fit.
  • Should be used correctly and consistently.
  • Should be in a good condition.
  • Should have the right design as per your activity.
  • Have Proper Rest
Have Proper Rest

You might be excited to reach your goal, but remember over-training will only increase your chances of getting injured. It is important you have given right amount of rest to your body, if you don’t then your body won’t get a chance to recover. If your body is not getting proper rest, it will break one day and you have to face undesirable consequences. While you are exercising, it is important you have given your body rest breaks each week.

proper rest

Stay Hydrated

When you keep your body hydrated, you considerably reduce the chances of having injuries. As per the physician's, around 75% of muscle tissue contains water. If the body is not getting right amount of fluid, the risk of injuries tends to rise considerably. It is advisable that men should drink 13 cups of water a day and for the women it is 9 cups.

Choose To Vary Your Exercises

When you vary your exercises, it not only prevents you from injuries but it also maintains a balance in your body structure. Moreover, it adds a touch of excitement whenever you do some new exercise. You can vary your exercises every few weeks. Let us assume, you like doing yoga, you can vary it by playing tennis, doing aerobics or dancing.

Author Bio:

Emma Brown is an extensive and experienced web-writer. I help people to have the most informative and appealing online presence. Content writing is my passion and Scaling Expectations is my basic motto, I live up to. I am a Mass Communication post graduate and written several article for sites like meliopharm.

How to Lose Weight in 2 Weeks – Up To 20 Pounds

June 22, 2017 0 Comments
Do you want that perfect body you have always dreamt of? This article gives you perfect advice on how to lose up to 20 pounds in 2 weeks. Yes, just 2 weeks! Dieting is without a doubt the fastest way to lose weight, but there are other ways as well. Whichever method you select to lose weight actually depends on how overweight you are and the urgency. With no further ado, let us talk about what you need to do to lose 20 pounds in just 2 weeks.

What is healthy eating? This is simply eating foods that give you all the necessary nutrients needed to maintain good health and energy. Proteins, carbohydrates, fat, water, vitamins and minerals are some examples of these nutrients.
weight loss

What to Eat in Order to Lose Weight

Feed on proteins, fats, and vegetables: According to science, it is important to include proteins, fat and low-carb vegetables in all meals. As for the proteins, you can get them from meat, fish, and eggs. Low-carb vegetables can be found in spinach, cabbage, and lettuce. Finally, fat can be found in olive oil, coconut oil, and butter.

Cutting back on sugar and starches: This is actually the most important of all. Insulin, which is stimulated by foods that have starch and sugar, is the hormone that stores fat in the human body. The moment the amount of insulin lowers; the body is able to burn fats instead of carbs. Having a low amount of insulin in the body ensures that the kidney removes excess water to prevent water weight.

Weight loss diet and exercise tips. In order to be able to lose 20 pounds in 2 weeks, your lifestyle and diet habits have to change.

Adopt a healthy diet plan: Never skip meals. Skipping meals means your body does not get enough nutrients meaning you might end up feeling weak and tired. Once the number of calories you consume is lower than what your body can burn, weight loss begins. Finally, it is also advisable to eat small portions of food about 5-6 times in a day. This actually prevents hunger pangs.

Setting new lifestyle habits: This is a project that requires complete dedication in order to succeed. Losing 20 pounds in 2 weeks is possible only if you are 100% dedicated. You can opt to get a weight loss trainer and ensure you keep track of your daily diets and workouts. You can either use applications on your phone or a diary to keep records. Sleep is also important in this process. Ensure you get at least 8 hours of sleep daily each and every night. Getting enough sleep reduces hunger and optimizes hormone production. It is also necessary to engage several hours in a day for some serious exercise. In the real sense, to lose 20 pounds in 2 weeks, you have to drop 5000 calories daily. Therefore, on average, you need 5 hours of active swimming, jogging, cycling or aerobics every day.

How to Increase Metabolism

1. Drink water before each meal. 

2 glasses of water before each meal ensures you lose at least 15.5 pounds in a span of three months. According to JJ Virgin, author of The Virgin Diet Cookbook, taking so much water increases your metabolic machinery.

2. Ensure you snack smart. 

Your metabolism tends to slow down if you eat heavy meals with so many hours in between. Eat small snacks or meals in intervals of 3-4 hours to ensure your metabolism is cranking and hence burning more calories. This article has enough hints needed to lose 20 pounds in 2 weeks. Taking diet pills, injections or extreme workouts are not recommended in losing weight fast. Take things slow and you will succeed. All the best in this journey.

Beginner's Guide to Paleo Diet

June 22, 2017 0 Comments
You probably heard about Paleo diet. It's been around since 1975 and further developed as time passed. Robb Wolf, the author of The Paleo Solution, said that it is the best way you can eat because its nutritional approach works with your genetic. Basically, Paleo diet ditches the refined foods, sugar, and trans fats as it is the root of lifestyle diseases such as obesity, diabetes, heart disease, Parkinson's, Alzheimer's cancer, even infertility, and depression.

Paleo Diet Food

Paleo diet focuses on consuming lean meats, vegetables, eggs, fruits, and healthy fats. Keep in mind that these meats are grass-fed. Not just some meat you get from an ordinary meat shop because commonly those meats are fed with artificial food, injected with carbon monoxide and other chemicals to maintain its fresh look. These chemicals are harmful to us.

Most people who tried Paleo diet they say that weight loss is easy - in a very healthy way - as you only supply your body with nutrients that can support the body's exercise and not gain fats.

Infographic:

beginners guide to paleo diet



Friday, June 16, 2017

Top 7 Ways To Motivate Yourself To Exercise Regularly

June 16, 2017 0 Comments
We all are well aware of the disadvantages if we don’t follow a regular exercise regime. Well, one of the key reasons people are not doing exercise is the lack of motivation. There is nothing that pushes them to go to the gym or at least to their nearest park and burn those calories. But, there are various helpful ways which you can use in order to motivate yourself to workout daily. Allow me to elaborate more on each of these ways.

Make A Start

It is the feeling of making a start that will make all the difference and trust me you will feel much better as you keep going. Well, to follow a regular exercise schedule is just like climbing a steep hill and you can only climb when you are determined to make a start. Once you make a start, you have overcome the biggest obstacle.

Once you make a start you actually put the wheels to create a much-needed momentum and if you are able to maintain this momentum, you will reach your goal. Take all the excuses off your mind and be determined to make a start. Go on and take those initial steps towards fitness and make sure you never look back, trust me one day you will be thankful that you did.

Pen Down How You Felt After Every Workout

Make sure you pen down how you felt after following a set exercising schedule on a piece of paper. So, the next time you need some motivation, you can refer to that same piece of paper and remind yourself how good you felt after exercising. I am sure this will help you to get out of your bed realizing that at the end of the workout, you will get to experience that same amazing feeling.

Do The Exercises You Like

If you are one of those who hates going to the gym and you find the machines boring, then you can do exercises with your trainer. If you think that the group exercise classes can keep you motivated, then go ahead and join one such group or you can invite your friends as well. You can play soccer or do the yoga together.


If you want to find out the exercises that you like, then make sure you try out different things and find out which exercise routine you love the most. When you do the exercises you love doing the most, you can become more productive and will take you one step closer to your goal as well.

Get In The Company Of Fitness-Oriented People

If you are not motivated enough about exercising, then consider looking at your close unit of acquaintances. Chances are that you might be surrounded by the people who are as non-active as you are. If you are really looking to have that motivation to exercise regularly then you need to be in a company that shares the same goal with you.

You can have a training partner who can keep you motivated day in and day out. He/she will be someone with whom you can openly discuss what is good and what is bad, share positive and negative effects of doing different exercises. If you keep the company of non-active friends, they will never know what you are going through and most importantly they can never motivate you to exercise regularly.

Want To Look Good

People will do anything to look good and attractive. But, for that, you don’t need to go through the dangerous and costly ways such as plastic surgery. All you need is patience and strong determination; you can get in shape via exercise. You can use the desire of looking attractive (whether you are a male or a female) to your benefit and turn it into motivation to exercise on a daily basis.


People do have lots of reasons to exercise, I am sure 50% of them exercise just to be in shape and look good and I don’t see anything wrong here. In our modern society, looks really matter and it is often associated with the success as well. To get motivated, even more, you can even click some pictures of yourself. I am sure that the change that you will notice after following a regular schedule of exercising will definitely make you want to keep exercising.

To Enjoy Health-Related Benefits

With the rising awareness of health-related diseases and benefits of exercising, people have become more concerned about their health. Use this to your advantage and motivate yourself to follow a regular exercise schedule. I don’t need to mention the health benefits you get to enjoy when you exercise.

I am sure you want to be healthy and when you have to go through different health concerns, it does bring stress to your life. I have seen fathers and grandparents changing their lifestyle and following a regular exercise schedule to remain fit. This is one of the strong motivation you can have to make significant changes in your health with exercise.

Gain More Energy

Working out does provide you with much-needed energy. When you get active, your body will feel the heat and will feel weary, but on the positive side it will be all charged up and prepared for the next day. You will wake up more energetic and you can literally feel it. Staying energized throughout the day is a great motivation to follow a regular exercise schedule.

Author Bio

Emma Brown is an extensive and experienced web-writer. I help people to have the most informative and appealing online presence. Content writing is my passion and Scaling Expectations is my basic motto, I live up to. I am a Mass Communication post graduate and written several article for sites like meliopharm.

Wednesday, June 14, 2017

 How To Prepare A Female Dog During Labor For Delivery

June 14, 2017 0 Comments
Introduction 

Delivering puppies in the right way is usually very important. This is because the way the puppies are delivered plays an important role in determining whether the mother and the puppies will survive. To ensure the puppies are delivered properly it is always paramount to start preparing well in advance. This is despite the fact that the bitch will do almost all the work during the delivery. You should start the preparations almost immediately after you notice that you dog is pregnant. To make sure the dog is mature enough you should wait until it is more than 24 months old. 


1. Improve the Diet and Watch What You Give The Dog The very first thing you should do to prepare you dog for delivery is to improve its diet. This is mainly because a pregnant dog requires more nutrients than an ordinary dog. Your pregnant dog will also require some special nutrients that are meant to enhance its health and the health of the unborn puppies. You can consult your local vet to know the most appropriate foods for a pregnant dog. It is also important to be careful on the vaccinations and medications you give to the dog. This is because some chemicals might affect the pregnant dog. 

2. Make Use Of Supplements As a way of ensuring that your pregnant dog gets all the nutrients it requires you should use supplements. There are certain supplements that are rich with certain kinds of nutrients which are known to be helpful to pregnant dogs. You should especially select the nutrients that contain calcium and vitamins because calcium gives the dog and the unborn puppies stronger bones while vitamins increases the quantities of blood. Most supplements come with instructions on the portions you should give your pregnant dog. At this stage you should work closely with your vet to make sure the dog gets the right supplements. 

3. Prepare The Female Dog For Birth When your dog is almost ready to give birth you should get various things that will make labor and delivery easier. One of the most important things you should do is to prepare a clean and comfortable place where the dog will deliver. It is important that the place you select be a quite place without distraction so that you dog can be calm as it delivers. You can get a comfortable box where you will keep the puppies once they are born. 

4. Get the Necessary Supplies To be properly prepared there are some supplies which you should get in case you will need them. These supplies might be used in case the dog experiences problems while delivering. All the supplies you get should be properly sterilized to protect the bitch from infections. Some of the top supplies you should get include; a bottle of warm water, a light baby blanket, clean hand towels, a pair of round tipped scissors, a package of threads, a jar of petroleum jelly, a place to note the time of birth and your vet’s emergency number in case the delivery becomes too complicated for you to handle. You should also get the appropriate milk formula for the puppies. 


5. Make the Dog Comfortable After you have gotten all the supplies you should then ensure your dog is comfortable. At this time the dog will not want to play a lot and therefore you should just allow it to rest. You can get it an extra blanket so that it can be optimally comfortable. You can also feed it with moderate quantities of the food it like most. At time the dog might not be interested in food and this should not be a source of worry since the dog might not be having the usual appetite. You should ensure the dog is isolated about three weeks to the due delivery date. 

6. During Labor And Delivery Including Signs Of Labor The main sign that your female dog is in labor is the valva becoming softer and enlarged about three days to the delivery. on the material day of delivery the dog will start pushing intermittently. At this stage the first puppy will be making its way through the canal. You can cuddle the dog lovingly and softly to comfort it as it tries to push. Some dogs like to be alone during this stage and so if your dog seems irritated you should keep your distance.

7. Watch The Delivery The first thing that will emerge from the valva of the dog is a dark bubble that is usually filled with amniotic fluid. This bubble is important because it is the one supplying the puppies with air especially if they stay in the canal for too long and therefore you should not break it. When the first puppy comes out it might come together with the placenta. The puppy might be covered with the sac and if the dog does not break it you should go ahead and break it near the neck of the new born puppy. 

8. Take Care Of The Placenta After the puppy has been born and the placenta has come out the dog should eat the entire placenta from the stomach of the puppy. In case the dog does not eat the placenta you should cut it using the scissors. The cord should be cut one and half inches from the tummy of the new born puppy. If the cord continues to bleed after you have cut it you should take the thread and tie it about three quarter of an inch from the tummy of the puppy. You should then wipe the puppy with the soft towel and give it to the mother or place it in a warm place as you wait for the other puppies. 

9. How Long The Delivery Takes And The Time Between Each New Born The delivery time varies depending on the dog with some dogs being able to deliver faster. Bitches which are delivering for the first time usually take longer where the entire process can take even a whole hour. This also depends on the number of puppies being delivered where the more the puppies the longer the delivery time. The time between puppies also depend on the dog and the condition that it is put in. a healthy and well fed dog will have shorter time between the newborns. In ordinary cases the second puppy comes out two minutes after the first one has been delivered. From there the time is significantly reduced as the other puppies come in quick succession. The last puppy might take longer time and therefore it is paramount to wait until you are sure all the puppies have been born. Some times you can feel if there are any remaining puppies just by touching the stomach of the dog. 

10. Passage Of The Afterbirth After all the puppies have been born you should give the mother time to lick them and clean them effectively. Some dogs do not take this initiative and as a result you should take the towel and wipe the puppies. After this you should take them and place them in a warm place. The puppies should start suckling immediately and therefore you should give the mother an opportunity to suckle them The amniotic sac is the sac that keeps the puppies in the womb of their mother and it comes out during delivery. The placenta on the other hand is the cord that connects the mother and the puppies. Most dogs usually eat the amniotic sac and the placenta. But if your dog does not eat them you should pick them and bury them somewhere in your compound. If you do not have a place to bury them you can put them in a bag and then into the dustbin. 

11. Emergencies At Birth Different emergencies can happen as the bitch delivers the puppies. One of the emergencies is some of the puppies not being delivered. In such a situation you should try to press the stomach of the mother gently. Another common emergency is stillbirth and in such a situation you should try to shake the newborn and if they are dead bury them or put them in the dustbin. However, it is always paramount to seek professional help in case of emergencies through calling the local vet. Therefore, through following the outlined guidelines you can safely and effectively prepare a female dog during labor and ensure the delivery is smooth.

Thursday, June 8, 2017

Weight Loss Trends in Group Fitness

June 08, 2017 0 Comments
Group training became popular around 2008 when the Great Recession forced people to cut back on luxuries such as personal trainers. Even though things have gotten better economically, many people have gotten used to the idea of working out with their friends. Whether it's a way to socialize or a form of friendly competition to see how we stack up regarding fitness with our coworkers and neighbors, group fitness is here to stay.


Wellness Coaching

Getting fit is more than making it to exercise class a few times a week. If a person’s lifestyle and eating habits aren’t healthy, an exercise program will have a minimal impact at best. This is where wellness coaching comes in. Trainers can help a client set goals, learn about nutrition options like finding a good weight loss tea and provide support and encouragement. Wellness coaches also work with people in rehabilitation therapy and can advise others in disease and sports-related injury prevention.

Wearable Tech

Wearable technology is fast becoming as much of a functional fashion statement at the gym as Nike or Under Armor. Almost dismissed as a gimmick, wearable fitness monitors have made great strides in both the accuracy and level of usable information they can give the wearer. Users can get real-time info on their workout like heart rate readings, along with other benefits like move reminders. Like with smartphones, those that are app based have an almost unlimited amount of flexibility in how they can be used. Plus, millennials are fond of their gadgets and look for any excuse to use them.

HIIT (High-Intensity Interval Training)

HIIT is gaining popularity for people who are serious about hitting the maximum burn when it comes to calories. People using HIIT do quick bursts of intense activity designed to pump the heart rate up, followed by short intervals of rest. The results don’t lie. This is an excellent way to work out, and it won’t be long before people start seeking classes that incorporate it.

Yoga

Even though hardcore exercise programs like CrossFit and HIIT are the big buzzwords when it comes to fitness, they aren’t the only game in town. Yoga has been and will continue to be a popular fitness option. With its proven benefits for strengthening the back and core, Yoga should continue to be a high-profile program in any gym. There will also always be people who want a quiet way to relax and destress that isn’t super intense. It’s better for gyms if they take a yoga class than join a park walker club.

Even if you’re teaching a muscle conditioning class, you can still incorporate a little yoga at the end for cool down. This technique is a great way to promote awareness and mindfulness after any workout.

Fitness for Older Adults

The best way to stay healthy is to stay moving, but that can become difficult for many retired adults. Exercise is encouraged for most older Americans as a proactive way to hold off and fight health issues like diabetes, high blood pressure, heart disease, and osteoporosis. The well-publicized benefits of remaining active have convinced many seniors to be part of an organized fitness program. Many insurance providers will even cover gym memberships for their older members.

Worksite Health Promotion

Companies have learned that healthy employees are happier and more productive, and are less likely to get preventable diseases that require the use of company insurance. This has prompted many businesses to offer their workers gym reimbursement, on-site exercise classes, and other incentives to stay fit. It isn’t unheard of for some companies to have light exercise routines in the morning that involve a bit of calisthenics and stretching.

Outcome Measurements

This is simply tracking people’s results, and while that is nothing new, many people now expect a more formal style of tracking their results. The best way of explaining outcome measurements is that it is like taking an existing service, dress it up, and pretending that it’s new. Create individual folders, use more in context scientific terms, and accurate metrics to track a client’s results. Don’t rely on one thing like weight loss, which is a terrible way to measure results and overall fitness anyhow. When someone completes a three-month fitness program, they will have their own body to show the results, and a set of stats they can look at to see just how far they’ve come, and defines that progress in detail.

Conclusion

One thing that has kept group fitness going strong is how adaptable it is to new ideas and innovative ways to exercise. Many training programs like CrossFit combine perfectly with group fitness. New trends in fitness can be worked into any group fitness program, and those new trends come along like clockwork. It can be a new nutrition plan or diet, a new twist on an old idea, or it can even be tech based. Keeping up with and working these trends into a program is essential for the success of a group fitness trainer or gym.

Tuesday, June 6, 2017

Eating Salad Everyday and Still Not Losing Weight – What Gives?

June 06, 2017 0 Comments
A lot of times we associate the word “salad” with healthy and weight loss, but is it really? That completely depends on what all you put in your salad and what type and how much dressing you use.

Let’s start with the basics: what type of lettuce are you using? In general, iceberg lettuce is the least healthy. It contains a very minimal amount of vitamins and fiber yielding very little nutritional support. Oppositely, better options for lettuce or greens would be spinach, romaine, or kale which all contain higher fiber and nutrients than iceberg lettuce.

salad for weight loss


Secondly, what veggies are you adding to it? Usually vegetables are relatively safe to pile onto a salad. Red bell peppers, carrots, cucumbers, broccoli, tomatoes, mushrooms, and onions are all fair game. It’s usually the peas or the corn that you want to keep more moderated as those tend to be starchier carbs.

Are you adding protein to it? Chicken, salmon, shrimp, turkey, and eggs are all great sources of lean protein that are great to add to a salad; of course we would prefer the meat to be grilled though versus fried. Adding protein to your salad is vital because that is what’s going to fuel your body, give you more energy, and help you stay fuller for longer.

What type of dressing are you using and how much? Of course we all know that although ranch dressing is a favorite to most, it is one of the unhealthiest dressings you can use because of the high fat content. Others that would fall into this same category include: creamy caesar, creamy italian, and bleu cheese. Usually if it’s creamy, it’s a no-go. From a high sugar standpoint, fat-free honey dijon is one that you would want to steer away from.

So what about this controversy of using low-fat versus fat-free salad dressing? Research has demonstrated that your body needs some fat ailment in order to properly absorb some of the vitamins, minerals, and nutrients in the salad. Furthermore, fat-free salad dressings are typically higher in sodium which can cause fluid retention and an increase in blood pressure over time. So possibly skip the fat-free, and just go with a low-fat or light dressing choice.

So what are some of the healthier dressings that won’t hinder my weight loss plan? Wish-Bone Salad Spritzer in Italian Vinaigrette, Wish-Bone Light Italian, Annie’s Balsamic Vinaigrette, Newman’s Own Low-Fat Sesame Ginger Dressing, or you could go with squeezing a lemon or lime overtop your salad or using olive-oil. Of course from the lemon, lime, or olive oil you will not get that needed fat content, so I would encourage to include a source of healthy fat into your salad so that your body can properly absorb the vitamins, minerals, and nutrients from the salad. And remember too, it’s not just about what type of dressing you use, but it’s important to keep to the recommended serving size as well. For this reason, always ask for your dressing on the side when ordering a salad out.

Other things to keep an eye out for or to keep in moderation on your salad include cheese, croutons, bacon bits, wontons, glazed nuts, and craisins.

On a final note, don’t eat salad every day. For most of us that would get boring real quick, but additionally, your body actually functions best when you give it various forms of nutrition versus having the same meal every single day.

Take home points: Choose dark leafy greens for the base (not iceberg lettuce), pile on a rainbow of vegetables, add lean protein, and choose a small amount of a light or low-fat dressing on the side.

About the Author:

Olivia Anna is a health and fitness blogger that shares informative articles online. and I would like to help people for healthy weight loss. You can learn more about Anna via his website at SweetFitnessHacks.