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We have all been there. You have been wanting to eat healthier so that you look better, feel better, and maybe lose some excess weight in the process. In this day and age, we have all been relying a little too much on the drive-thru or quick delivery. You barely have time to eat, let alone even think about what additives are in your food that could be causing you to gain weight and negatively affect your overall health. So … Meal Prep You have, no doubt, heard about meal prep – preparing your meals ahead of time so that you have healthy nutritious meals every day for the following week. And, like most people, you’ve dismissed it is impossible since it requires a few hours one day a week to – yes, prepare – the food. Ugh, right? Before you roll your eyes (again) at this idea, we are here to tell you that it is actually not as hard or time-consuming as you may think. While an hour or two may seem like forever, you are actually saving time in the kitchen. Furthermore, you are improving your health and even saving money. In this article, you will discover some quick, healthy, and delicious healthy meal prep ideas for weight loss to start your week off on a nutritious note. You got this! Your well-being starts here. The Most Important Meal of the Day As tempting as it may be, you cannot skip breakfast. You need the strength and energy to get through your day. Moreover, when you eat first thing in the morning, you rev up your metabolism so it can burn calories more efficiently. The following meal prep recipes for weight loss are part of a high protein and fiber diet. If you are vegetarian, you can substitute any meat for beans or other high-protein plant sources. High Protein Breakfast Yogurt Wrap
Finally, wrap it in aluminum foil and you are good to go! Breakfast Yogurt Parfait
You can also make a number of these beforehand so you can just grab and go. Protein-Packed Lunch Now that breakfast is out of the way, you can move onto lunch. Depending on what you currently have available, chicken, tuna, or beans are excellent protein sources. Alternate them however you wish. Energizing Tuna Wrap This is one more clever way to use whole wheat wrap shells.
There are countless options you can use with tuna such as adding mustard or 2 teaspoons of olive oil and lemon juice. It’s fine to add mayonnaise but limit it to just 1 tablespoon. Canned tuna is also available packed in olive oil; you can simply drain it and add lemon juice. Vegetarian Black Bean Wrap To put together another simple wrap, you can use a can of black beans, drained and rinsed.
You can melt the cheese for 30 seconds in a microwave if you have one available. You can substitute your wrap with some whole grain crackers and keep your mixture in a container if you don’t have access to whole wheat wraps. Nutritious Dinner If you wish, you can repeat what you had for lunch with a tuna or bean wrap. Another idea involves leftover whole wheat pasta and chicken.
You can also include 2 tablespoons of shredded cheese if you wish. This is a great meal to eat cold. Furthermore, you can use this as a lunch option if you like. All meals are interchangeable depending on your mood. What About Men? The above healthy meal prep ideas for weight loss will also work for men. In fact, meal prepping is one of the top suggestions on how to lose weight fast for men. Simply generate a checklist of protein, carbs, healthy fats and vegetables for the week. Take a look at the list below for some meal prep ideas on how to lose weight fast for men.
These suggestions not only apply to how to lose weight fast for men but they are also effective for anyone desiring healthy meal prep ideas for weight loss. Prepping healthy meals for the week does not have to be complicated or time-consuming. These are just some of the great meal prep recipes for weight loss that you can enjoy on the go. Remember, we are all in this together. You can find many others in the same walks of life by liking and joining our Facebook group. Let’s cheer each other on! The post Healthy Meal Prep Ideas for Weight Loss appeared first on Health4GO. from https://www.health4go.com/healthy-meal-prep-ideas-for-weight-loss/?utm_source=rss&utm_medium=rss&utm_campaign=healthy-meal-prep-ideas-for-weight-loss Anxiety is technically a cognitive state that is connected to a lack of ability to regulate one’s emotional responses to threats that are perceived. Most people feel anxious from time to time. Anxiety, in the terms of Generalized Anxiety Disorder or other anxiety disorders, is another matter altogether. The fear and agitation do not naturally fade away, and the source of the anxious reactions may be nebulous at best. Some of the worst anxiety has no cause that can be pointed at, therefore leaving one with no means to confront it and overcome it. Meditation has long been known to help with anxiety, but only recently have researchers been able to point at the different parts of the brain that are affected by it. Meditation attenuates anxiety via mechanisms involved in regulating self-referential processes of thought. The anterior cingulate cortex, which is the part of the brain that governs emotion and thinking, is the primary portion of the brain believed to influence anxiety’s decrease. Meditation is, at its heart, a family of exercises for the mind. Generally, it involves quietly sitting comfortably while the mind focuses on some basic external or internal stimulus such as a word or one’s breathing. Meditation has benefits that fall into two general categories. First, it helps one to gain control over physical tension by the elicitation of the calming response. Second, it can give one a dramatic increase over the ability to control one’s fearful thinking. Practicing mindfulness meditation for anxiety can be an effective, easy means of helping manage your feelings of anxiety and stress. This form of meditation can even be used as a relaxation technique for combatting one’s panic disorder. It helps to slow down racing thoughts, help one to let negativity go, release one’s worries, and relax one’s body. It is possible to have many doubts about meditation. Many people think they do not have the time to fit it into their busy schedules. The truth is that even one minute of mindfulness meditation has an effect. Five minutes, as a minimum, have better results. But it is easy for outside thoughts to intrude. Worries about other things one should be doing instead of trying to sit quietly and calmly. The key is to remember that it is not just idle sitting. It is relaxing to a purpose. It is self-care, and very important. Making time for meditation has an overall impact on everyday life that is overarching and powerfully beneficial. The considerations and steps for practicing mindfulness meditation are:
The steps for guided meditation for anxiety begin with considering the duration. When one first begins meditating, it can be surprising just how difficult it can to simply sit in silence. Those just beginning should aim for three to five minutes to start. Once one becomes more accustomed to the practice of meditation, one can begin gradually increasing the time spent meditating. Next in how to meditate for anxiety is one’s environment. The environment can make a major impact on one’s meditation practice. One should find an area within the home that ensures the elimination of distractions and interruptions by people, phones, or pets. Shoes should be removed, as should heavy jewelry and restricting clothing. The surroundings should be as peaceful as they can possibly be. The position is the next consideration in the path toward guided meditation for anxiety. Most meditators have a preference for sitting on the floor with crossed legs and straight spine during their practice. Others, however, may favor other positions, such as sitting with one leg stretched forward, or both, or sitting upright in a chair. Lying on one’s back is another possibility. The key is to find positions that feel sufficiently comfortable that the body will not prove too distracting without being so at ease that the body fades entirely from awareness, or even so relaxed that one is at risk of falling asleep while meditating. How to meditate for anxiety then really begins with bringing one’s awareness to the present. Once one is sitting in a comfortable position in a quiet space, one should begin to focus inward. Close the eyes and start with a breathing exercise. Merely notice the pattern of breathing without attempting to alter it; this will assist in bringing the awareness to the moment at hand in the present. If one notices the mind wandering, one should bring attention back to the breathing. Meditation for anxiety continues by acknowledging one’s thoughts. Different thoughts are prone to popping up as one practices meditation; thoughts that are anxious and negative may arise. Rather than trying to suppress them, acknowledge these thoughts and simply wait for them to pass. When one learns to sit with one’s uncomfortable thoughts, one can train oneself to halt reactions to them. Over time, less anxiety might be felt. Finally, when the meditation feels complete, or the allotted time has been spent in meditation, it is time to open the eyes. One should allow oneself to come out of the meditation gradually. Engaging in a few stretches is one means of rousing oneself in a slow and easy manner. One can connect to others and share experiences by going to the Health4GO Facebook page. Do not forget to like and join. Your well-being starts here. The post Guided Meditation for Anxiety appeared first on Health4GO. from https://www.health4go.com/guided-meditation-for-anxiety/?utm_source=rss&utm_medium=rss&utm_campaign=guided-meditation-for-anxiety When it comes to nutrition, there are a lot of countering opinions that make it a bit confusing for most people. If you have caught yourself questioning what to eat and what to feed your loved ones, then there are a couple things you should know. An age old question of nutrition that many people have is whether or not to go organic. A baby’s nutrition is often overlooked with very little knowledge being shed on the value of certain foods and nutrients on a growing child. Is It Necessary To Go Organic For Babies? The most important thing to remember about organic food is that they are processed and grown without any synthetic pesticides or fertilizers. This can be a wonderful thing but can also be a bit detrimental due to the fact that your baby will not be exposed to such common substances. Most growers use such pesticides to protect all their crops from insects, disease, and molds. The effects of such pesticides to the body however can have various negative effects. So there really are pro and cons of organic food for babies that you have to put into account. In terms of nutrients in general, organic doesn’t automatically mean there are more vitamins and minerals. It simply means the food is cleaner and natural altogether. Some prefer going the organic approach for their babies as it is more environmentally friendly. Other people feel that organic simply has more of a richer pure taste. The most important thing to prioritize is that you provide your baby with healthy food be that organic or not. How To Eat Organically The biggest tip to eating organically is to know which foods to buy organic and which foods you can buy naturally. Those who know how to eat organically understand that not all fruits and vegetables have to be organic. This is also true for babies, because certain food groups naturally are strong enough to block any and all GMOs and pesticides. Knowing what to look for is also quite important if you plan on going full organic. There are certain labels that you have to be mindful of before you make any purchases. A quick trick to find out if a fruit or vegetable is truly organic, check to see if it has a PLU sticker. A produce is organic when the code contains the five digit barcode on it starting with the number nine. Best Organic Baby Food To Make Some foods however are actually recommended to buy organic, as some contain pesticides and GMOs that even adults shouldn’t consume. The main foods to buy organic include strawberries, spinach, kale, apples, and peaches. Strawberries happen to contain the most pesticides of all the natural foods you can buy. Over 90% of strawberries sampled have been contaminated with various pesticides. Various leafy greens are also more susceptible to pesticides and germs altogether, so if you do decide to make your baby food, be sure to go for organic. Sweet potatoes and carrots would have to be staple ingredients for baby food that you can make. All it takes to make your own organic baby food is organic ingredients, a pot to boil them in, and a food processor or blender. The best organic baby food you can buy at a store will be organic. The taste will never be artificial, with the expiration date never lasting months on a shelf. They will always be made with natural whole ingredients and will not be indigestible for adults to consume either. What Foods Don’t Have To Be Organic Though there are many foods you should prioritize to get organic, there are also some foods you don’t necessarily have to get organic. A couple of these foods include sweet corn, avocado, pineapple, sweet peas, mango, and honey dew. The reason these foods in particular don’t necessarily have to be organic is the fact that they have thick skin that blocks out contamination of pesticides. If you are a bit more paranoid about such pesticides, opting for these fruits and vegetables instead will be in your best interest. Pro And Cons Of Organic Food – Pros Although there hasn’t been enough studies to prove that organic food has more nutrients, it’s safe to say that the nutrients in organic food are a lot more fresh. Those who are more susceptible to allergies will also find that going organic will alleviate those triggers. You will also find that the taste of organic food to be true to flavor, as no chemicals have been added to increase shelf life. – Cons The only con to going organic is the fact that it is more expensive. Grocery expenses will increase when you choose to go organic on most fruits and vegetables. However, the benefits of going organic truly do outweigh the minor added costs. Overall, organic foods can offer you and your child a plethora of benefits that are worth looking into. Although it is not 100% necessary to be organic for every food item, it is safe to say that being organic for most stuff can be wonderful for the body. To really gain a better insight on nutrition and wellness, do consider to join Health4GO and their Facebook community group. Your well-being starts here, and your knowledge will expand with the information you will gain with them. Valuing and prioritizing your body and your child’s body by educating yourself about nutrition is the first step to reaching an optimum state of health. The post Best Organic Baby Food To Make appeared first on Health4GO. from https://www.health4go.com/best-organic-baby-food-to-make/?utm_source=rss&utm_medium=rss&utm_campaign=best-organic-baby-food-to-make Learning how to start yoga at home can seem a bit daunting. However, unlike most workouts, Yoga is one of the few that can successfully be done anywhere. So long as you have a good approach, you will be able to receive the plethora of benefits Yoga has to offer. Understanding the workout further is the first step to implementing it into your life successfully. When you educate yourself about all of its benefits and functions, you’ll be able to approach it with a clear head space effortlessly. How To Start Yoga At Home The only thing you really have to invest in when wanting to do yoga at home is a quality yoga mat. These can be found at your local gym stores and malls. The best way to get into any workout in particular is to have a plan and goals. Write down all the poses you wish to be able to do more effectively and fully. There are poses that can be modified and so start small with those and work your way to the harder poses. It is also highly recommended that you find a nice room temperature area to practice yoga. Although it can be done anywhere, it is always nice to workout without any distractions and in an area that isn’t too cold. Bikram yoga is the most challenging type of yoga as it is done in very hot temperatures. It’s wonderful for faster fat loss but does require a bit of experience to successfully do regularly. Best Yoga For Neck Pain – Vajrasana Vajrasana is a wonderful pose that helps to alleviate tension directly in the neck. Simply place your weight on your knees then place your left arm overhead with your right hand resting directly on your sacrum. As you exhale simply bend forward to sweep your left arm at your back to turn your head to the right. Rest your face on the mat and take a few deep breaths. You should not feel discomfort rather a subtle stretch in your neck and spine. Repeat the same for the other side and be sure to ease yourself in it instead of going directly to it head on. – Cakravakasana This pose is a bit more novice level of yoga and does wonders for the neck and back. Start on your knees and hands then lift your chest opposite of your belly. Flatten your upper back and draw your shoulders closer to each other. You will look like an animal on all fours more widely known as cat pose. Tuck your stomach in and out as you breathe, and rest in child’s pose. Repeat this at least 6 times and make sure to take as many slow and deep breaths as possible. – Uttanasana Uttanasana is also fairly easy to get into as it begins standing up. With your feet shoulder width apart, as you exhale simply bend forward. Slide your hands down to the back part of your legs and bring your chest to your thighs. If you cannot reach your toes simply hug your legs and stretch your neck. Repeat going up stretching your arms high up and back into your legs at least 4 times. Again, make sure to really focus on your breath, as poses become increasingly more effective when you are wary of each movement. Yoga for neck pain is highly effective so long as you prioritize your posture and technique. When starting consider taking video of each pose you do so that you are aware of how to correct any misalignments. The last thing you want is to continuously practice poses incorrectly, because it can cause injury and fatigue. As you progress you will also be able to see how much stronger you become while practicing certain poses. 30 Day Yoga Challenge The 30 day yoga challenge can be done easily at home with the help of yoga experts and their videos. The nice thing about following workout videos is the fact that you will be able to go at your speed. You will be able to meet your fitness goals base off of your current level. You won’t have to feel like you’re competing with others in a class, and simply push yourself to your personal limit. The same rules apply to doing any fitness challenge, you must also prioritize your diet as well as stay consistent. Motivation to continuously push yourself to finish the 30 days will be challenging, but so rewarding in the end. To truly see your body change, you must also follow a healthy meal plan. Nourish your body with whole foods that will give you energy and strength to finish your workouts. Without proper nutrition, you will have a lack of desire to stay consistent. To attain more valuable information on Yoga and to maintain motivation, consider joining community health and wellness groups like health4GO. Their slogan, your well-being starts here is the definition of everything they stand for. You will be able to see all effective ways to make the most out of a 30 day yoga challenge to see the most results. All people really need when beginning any fitness journey is consistency. In order to stay consistent, you must stay inspired to keep pushing through even when it gets challenging. Surrounding yourself with people who have similar fitness goals than you will truly make the journey much easier. The post 30 Day Yoga Challenge appeared first on Health4GO. from https://www.health4go.com/30-day-yoga-challenge/?utm_source=rss&utm_medium=rss&utm_campaign=30-day-yoga-challenge 30 Minute HIIT Workout with Weights Total Body 30 Min HIIT at Home with Dumbbells for Men & Women8/1/2019 The post 30 Minute HIIT Workout with Weights – Total Body 30 Min HIIT at Home with Dumbbells for Men & Women appeared first on Health4GO. from https://www.health4go.com/30-minute-hiit-workout-with-weights-total-body-30-min-hiit-at-home-with-dumbbells-for-men-women/?utm_source=rss&utm_medium=rss&utm_campaign=30-minute-hiit-workout-with-weights-total-body-30-min-hiit-at-home-with-dumbbells-for-men-women |
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