Health – Page 41 – Create That Body

Create That Body Mindset, Plant-based Nutrition And Fitness Coaching

Easy to do at home fitness

December 13, 2021

by Isabella Hawke with No Comment All Posts Coaching Exercise at home Fitness Health Wellbeing

Are you running out of time? too lazy to hit the gym? Or are you scared to lift up that heavy gym equipment? Still, you want to stay fit with less effort at home. Here is a complete guide on how you can stay healthy with these easy to perform at-home practices. As a beginner, start with a 15-minute routine at least three times a week and achieve 30 minutes target by regular practice.

Walk

Doing a regular walk for half an hour is a great way to keep you fit. It is the easiest way to keep your body functional. It serves as a warm-up session. It is, however, beneficial to choose a hilly walk and jog instead of a slow walk. Walk helps in maintaining your body weight and you can do it any time at home without any difficulty.

Crunches

Doing crunches is the best way to keep abdominal muscles in shape. Start with 10 at a time you can repeat three sets of 10 if you wish. It primarily works on the lower back, hips and pelvis.

Stairs

Walking up and down the stairs is an excellent way to keep both the upper and lower body in motion. It keeps the leg muscles flexible and allows better blood flow that results in a healthier heart. Climbing stairs also helps in fat burning.

Bicycles

Lay down on the floor keep your hands under the head. Now place your legs up in the air and start moving them like cycling for a minute or two. This exercise can be done on a mat at home even in your living room.

Squats

Squats are a great way to strengthen bones and ligaments. And might help you lose weight as it burns calories. 12 to 15 squats can be done at a time. Squats result in toned butt and legs.

The above-mentioned exercises are ideal to follow and easy to be carried out at home to stay fit.

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Exercise tips for looking after your body after 40

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Soya Bean and Lentil Salad

December 10, 2021

by Isabella Hawke with No Comment Dieting Health Plant based food Recipes

Soya Bean and Lentil Salad

Ingredients – For 6 Servings

1 can of green lentils, rinsed and drained
1 can of soya beans, rinsed and drained
Juice of 1 lemon
2 minced red onions
3 minced garlic cloves
1 finely chopped red pepper
1 finely chopped green peppers
½ finely chopped celery
1 handful of finely chopped parsley

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Directions

1. In a large saucepan, combine lentils and soya beans with 1 ½ cups of vegetable stock. Bring to a boil, reduce heat and simmer until lentils and beans are tender, about 25 to 30 minutes. Drain and cool.

2. In a bowl, combine lentils, soybeans, onion, garlic, peppers, celery, and parsley. Mix together with a spoon until everything is combined. Soya Bean and Lentil Salad

3. Squeeze the juice of the lemon into the bowl with 1 x cap of cider vinegar, salt, cayenne pepper, and black pepper. Then mix again.
4. Serve and enjoy!

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Gym workouts for sculpting the body after 40

Exercise tips for looking after your body after 40

Can Juicing Help You Lose Weight?

July 7, 2021

by Isabella Hawke with No Comment All Posts Health Nutrition Vegan

Why You Should Be Juicing Right Now

With new diet fads taking over the internet daily, it’s sometimes difficult to know which diet to choose. Luckily, those who discover the magic that is cold-pressed juice will vouch for this lifestyle over diet forever, plus it has a plethora of health benefits to help you live a long and happy life.

What is cold-pressed juice?

In this article we are focusing on juicing to remove the highest quality extracts from your favorite fruits and vegetables.

So what is cold-pressed juice? A hydraulic press is used to extract the juice from the fruit or vegetable, leaving you with 100% natural juice all from your former solid food. After the item goes into a pulp, it’s loaded into a feeding tube. Then the high-tech hydraulic press does the rest through intense pressure between plates. In essence, it squeezes all of the juice from the food. You can’t get fresher than that.

What is different about cold-pressed?

Juicing is about creating the most nutritious drinks to boost energy and maintain a healthy lifestyle. Also known as masticating juicers, cold-pressed juicers are on a whole new level to centrifugal juicers. Cold-pressed devices use premium technology that slowly extracts every last drop of juice from the fruit or vegetable for optimal results. Juice from masticating juicers also tends to have a longer shelf life. Plus, you won’t get the same rich flavor and bright color from centrifugal juicers.

Juicing for cleansing

We cannot talk about all that is cold-pressed juice without talking about the now famous juicing cleanse. If you want to try this life-changing diet, experts recommend doing a strict three day detoxifying cleanse where you only drink nutritious juice, ideally from a cold-pressed juicer, for optimal results. Here are some of the incredible benefits:

Glowing skin

Two days into your juice cleanse, you’ll feel more radiant. You will literally be glowing.

Healthy bacteria for your stomach

Cleansing with juice will do wonders for a sensitive stomach and it will reboot your digestive system.

Weight loss

Juice cleanses are the best way to kick your butt into gear and get rid of the remnants of the processed and fatty foods that are stored in your bowels.

Heart-healthy

juicing will decrease lipid peroxidation and is high in nitric oxide, which is great for your heart.

Hydration

Dehydration causes many health issues. A juice cleanse is a great way to stay hydrated throughout the day. By juicing every day you can maintain a hydrated state without drinking gallons of water.

Post-cleanse

Juicing isn’t strictly for cleansing. Here are other reasons why you should start drinking cold-pressed juice with a balanced diet:

● Eat more fruits and veggies

If you struggle to eat all your fruits and vegetables, juicing is the perfect way to incorporate tasty and healthy ways to consume what you otherwise would not.

● Diversify your diet

Eating the same food repeatedly is not the best way to go about living a healthy lifestyle, even if you are eating greens. Adding the abundance of vitamins and minerals that come from cold-pressed juices will help.

● Energy boost

Ditch the coffee and sugar and have a crash-free and natural energy boost by incorporating healthy juice into your diet.

Get started with these essential sources of nutrients

● Celery

Celery contains apigenin and luteolin, which are fantastic antioxidants. It also has polyacetylene, which helps to reduce inflammation. Plus, it can help those who suffer from acid reflux.

● Beets

Juicing beets are great for boosting stamina. Beets are also high in nitrates, increasing blood flow to your frontal lobe in your brain and can help with degrading cognition.

● Tomatoes

To take care of your heart in the best way you can and add all-natural tomato juice to your diet. It’s loaded with Vitamin C, plus people will swear by it for a hangover cure.

● Carrots

carrots are full of Vitamin A, which is essential for your eye health. It’s also tasty with almost any other mixture of fruits and veggies!

● Pineapple

Pineapple juice is a brilliant source of Vitamin C to protect your immune system. It also can help with relief from cough irritation.

● Red cabbage

Red cabbage is packed with nutrients. It possesses B vitamins, calcium, manganese, magnesium, iron, potassium, and much more. The fiber in red cabbage will also help with weight loss.

What are you waiting for? Get juicing and see the difference for yourself!

Combined with a plant-based or vegan diet you will gain many benefits from juicing.

If you’re not with me on the benefits of juicing you may want to watch the Juicy oasis documentary from Jason Vale. Master Juicer.

The benefits are outstanding and if you want to improve the quality of your health i suggest you start here.

If you still don’t know where to start, why not buy Jason Vale’s Juice Master Juicing Book from Amazon? It contains 100 easy and quick to do recipes.

What You Should Know About Plant-Based Diets

July 7, 2021

by Isabella Hawke with No Comment All Posts Health Nutrition Vegan

What You Should Know About Plant-Based Diets

With countless fad diets trending online, it can be challenging to choose the best food plan for you. Moreover, it’s hard to trust what the numerous websites say are the most healthy because an unhealthy brand may be sponsoring them. That said, there is always one diet plan that will keep you happy and healthy: the plant based diet.

So what exactly is the plant based diet? It’s simply eating food primarily from plants. People worldwide have begun switching to a plant based diet, but that doesn’t mean it’s just a diet trend that won’t outlive the next new thing. It’s popular because more people are discovering the exceptional benefits, including helping the environment and fat loss and the fight against animal cruelty. If you’ve made the switch already you will have already experienced the many health benefits that come with it!

HOW CAN YOU EASILY SWITCH TO A PLANT-BASED DIET?

It’s one thing to say you’ll commit to a plant-based way of life, but it’s a different story when it come to putting in the work.

The good news is, you don’t need to make the switch completely in one day. Try taking smaller steps. For example, change from animal milk to plant based milk for your coffee and tea. Try taking advantage of the wealth of resources online. If you have a favorite food, there are likely veggie based recipes to choose from. Make a grocery list. If you’re brand new to a plant based diet, be sure to create meal plans before heading to the store, so you know what you are looking for and don’t get too tempted and give up for the deli meat section.

Find your new favorite go-to snacks. Snacking is an easy way to begin incorporating healthy whole foods into your diet. Small milestones will not only make your goals appear more achievable, it will also help you to secure good long term habits in your behavior.

HOW DO PLANT-BASED DIETS HELP THE ENVIRONMENT?

Do your part and join the green lifestyle which is the most suitable for a greener planet. The meat and dairy industries play a massive role in climate change through their various unscrupulous practices, including the expensive shipment of products worldwide and the waste of resources which are put into developing animal products. Those companies who profit from being part of such industries have significantly increased global carbon emissions.

It will take a lot of action to address the underlying issues of climate change. However, we all must start somewhere. Be the change you want to see in the world and inspire others to do the same.

HOW TO LOSE WEIGHT ON A PLANT-BASED DIET?

Switching to a plant based diet will improve your health and weight. As you load up on your veggies and say goodbye to the meat, dairy and egg industries, you’ll see major positive results without starving yourself to death. Its not all about lettuce after all.

More fiber from plant based foods will keep you fuller for longer. If you still want to eat a huge meal, go for it! No one will stop you. The difference is this huge meal will be packed full of phytonutrients which will help you to combat lifestyle diseases. When switching to a plant based diet, you can eat a hefty plate full of food with a lower calorie count. It will also boost your metabolism, helping you with your fat loss goals.

When people say that plant based diets deprive you of protein, they don’t know what they are talking about. It’s essential to fill up on protein for a healthy diet, but that doesn’t mean you can’t go green with your food. Nuts, legumes, whole grains, and beans are excellent sources of protein which are going to give you the energy boost you’re missing from your meat and dairy-based diet.

Another common myth about switching to a plant based diet is that it’s unhealthy. Although, many vegan meat substitutes contain heavily processed ingredients, plant based doesn’t mean vegan or vegetarian. It means a diet of whole foods including grains, legumes, pulses, nuts and seeds and root vegetables not Oreo’s and chips.

It’s entirely possible to have a healthy plant-based lifestyle. Rather than eliminating all animal products from your diet all the time, focus on actively choosing to make most of what you eat come from plant sources. Aim to get down to meat and dairy once a week to start with then go from there.

You will experience weight loss on a plant based diet and you will also feel better about yourself for playing your part in making our planet a better place for everyone and everything!

Step 1: Be aware of the damage eating meat, dairy and eggs can do to the planet, the animals and to your own body and that of your children

Step 2: Become familiar with the right information not the scare tactics you’ll find on the web. Nutrition Facts is a great place to start and is full of scientific findings on the benefits of a plant-based diet.

Step 3: Have the desire to take the plunge. You don’t have to change over night but have and continue with the desire for change.

Step 4: Become plant-based and share your benefits with others

Step 5: Become an advocate for the plant-based lifestyle. What You Should Know About Plant-Based Diets

We all have a responsibility for our own health and that of others. It is our duty to share our knowledge with those who do not have it. We are a, ‘one people’ on ‘one planet’ fighting to protect the environment and everything and everyone on it.

Be the change you want to see in the world . . . start today. What You Should Know About Plant-Based Diets

The Top Tips to Prevent an Electrolyte Imbalance?

July 7, 2021

by Isabella Hawke with No Comment All Posts Fitness Health Nutrition

The Top Tips to Prevent an Electrolyte Imbalance?

The Importance Of Balancing Electrolytes, Hydration, & Diet While Training

Fitness is not just about your workouts. It takes many other components to tap into your true fitness potential.

Fitness-related results are 70-80% diet-related so if you’re working out in the gym regularly and putting way more energy into it than you should be and your still not seeing results then 95% of your problem is probably your diet.

One of the most important things to remember when fitness training is: balance your electrolytes properly. By balancing your electrolytes, drinking plenty of water, and eating a healthy plant-based diet you will be in a position to get the most out of your workout.

Electrolytes

We all hear about the importance of electrolytes, but do we really understand what they are?

electrolytes are electrically charged minerals that keep your body balanced. Some examples of electrolytes are potassium, chloride, and magnesium. When you supplement your body with these essential elements, your blood chemistry, muscles, nerve impulses, and other vital body organs and systems will thank you. And when training, they are critical because when we sweat, we lose electrolytes from our body.

Let’s dive deeper into why electrolytes are essential not only to good health but also to your gym-based performance and results.

● While working out, your muscles are constantly active. By balancing essential electrolytes within your body, you’ll aid better muscle contraction to keep you going throughout your workout.

● Maintaining a clear and focused mind while training is crucial. Electrolytes will boost your workout potential by continuing to allow your nerve impulses to stay on point and your mind focused.

● Electrolytes will keep your body hydrated. They are directly connected to how your kidneys hold and release water. When your body feels sluggish due to an electrolyte imbalance it will not perform properly or use the energy provided adequately. This in turn causes your workout to achieve minimum goals.

Pro tip: Sweating isn’t the only variable to consider regarding the loss of electrolytes. The weather, the type and length of workout, and age also must be considered. The Top Tips to Prevent an Electrolyte Imbalance?

Hydration

It’s well known that staying properly hydrated is critical for everyone, but especially while conducting any fitness training. The question is,

‘Do you truly understand why it’s so important to keep yourself properly hydrated’?

It’s a problem many of us face and dismiss as a cold or a headache or poor eyesight. But in reality, the true cause of many headaches and temporary eye problems is a lack of proper hydration.

Let’s take a look at why you need to stay properly hydrated during your fitness session.

● When properly hydrated, your muscles will reach peak functionality.

● Injuries will occur more often than not when people are dehydrated due to muscle fatigue.

● During exercise, your heart is working hard. Keep your blood pressure regulated by ensuring you are drinking enough water.

● Maintain an ideal body temperature throughout your training. Keeping hydrated will help you with this.

● Your blood flow will circulate better throughout your body when you drink enough water.

Pro tip: Your overall performance will plummet with even the slightest signs of dehydration. Try downloading an app on your smartphone to help remind you and keep track of your water intake. It will hold you accountable!

Diet

Lastly, let’s talk about your ultimate training fuel: food. Nutrition is often underrated when it comes to its importance in training. That’s why I want to highlight the key points below.

● Working out on an empty stomach is a mistake. You won’t have the fuel you need to get the most out of your fitness routine. If you are intermittent fasting train during your 8 hours of eating slot.

● The type of food matters. Carbs are the focal point to your body’s energy, don’t go Keto, it’s not good for the body.

● Protein is key for maintaining healthy muscles. The right amount of protein for your body is needed too much protein will cause health-related issues on a long-term basis.

● Supplementing yourself with fruits and vegetables will take your nutrition game to the next level, especially while working out, as fiber, vitamins, and minerals are vital to body and mind functions. Don’t forget the magic five a day minimum is needed to keep you healthy, the same goes for your training needs too.

● If you consume too much saturated fat, you’ll be slower, and getting through your training session will be more of a challenge. Consume healthy fats such as avocados and nuts and seeds to maintain your best fitness routine.

Pro Tip: Even if you’re in between meals, having a quick pre-workout snack will give you that power to go the extra mile! A protein shake or banana or both is ideal. The Top Tips to Prevent an Electrolyte Imbalance?

When you combine balancing electrolytes, maintaining hydration, and sticking to a healthy plant-based diet, you’ll tap into your true training potential. The one you never knew you had!

Get started by contacting us to receive your personalized workout and diet plan.