Month: March 2019
This 4-Minute Workout Is All You Need To Get Fit
theguy 0 Comments Get fit
According to science, if you work out really hard for just a short period of time, that’s just as good as kinda working out for a long period of time. If you’ve got five minutes here are five full-body exercises that we’re going to do on the street. Let’s try it out. Do you have any New Year’s resolutions? – I definitely want to work out. – Eat healthier, work out more. – Eat healthy? Work out more? – Party harder. – Party harder? All right. Four minutes on the clock.
Are you ready? – Yeah! – Yeah! Three, two, one. OK, we’re going to start with ten push-ups. Super easy, make two little V’s, and go all the way down, come back up, count them off. One! Two! – Three. – Four! Remember if you don’t have great upper body strength, you can do push-ups from your knees. That’s cool too. It just lowers the weight. Nine and ten. OK, now we’re going to keep that heart rate up. You’re going to finish out that first minute with jumping jacks. Keep that heart rate up, keep that body moving. – How do you feel right now? – Exhausted. – Tired already. – I failed my P.E. test. – I’m usually the type of guy to go for half-hour jogs with my wife. Now, I read about high-intensity interval training and I figured I’d make a video about it.
OK. Nope, fifteen more seconds of jumping jacks. Did you come dressed appropriately to work out? – You know, my ripped jeans are faring pretty well, actually. – You feel that? You feel the energy? You guys feeling it? – Yes. One minute down. Let’s do this! Up next, spider lunges. The way these work is you’re going to start in a plank position, then just like a spider, put one leg up, then jump back, then you gotta switch. Left leg! Right leg! All right? We’re going to do ten of those.
One, two… I’m a spider. Yeah, that’s it. Get those legs all the way up. Five, six. This works out your shoulders ’cause you gotta keep your arms steady, and it works out your whole lower body. – Oh my God. – Nine, ten. OK. Guess what? More jumping jacks. – OK. – Keep that heart rate up. Fitness, fitness, fitness. Wait, that’s Jingle Bell Rock. So whenever you’re not moving, whenever you’re not counting to ten, you’re going to round it out with some jumping jacks. – I’m regretting this.
– You got some sweat stains right there. – Do I? Oh, I was my shirt. – You ladies are working hard. I’m the instructor, though, so I get to sit down. These people were on the way to see a movie. Now they’re working out on the street. And, two minutes! Two minutes is up. Now it’s time for the third exercise. Next is ten jumping lunges. You’re going to do a standard lunge, dipping your knee down.
Don’t let your knee go in front of your toe, and then, boom! jump up, switch legs. Ten of those. Ready? One! Two! Three, four. Keep up now, five. – Oh, geez. – Eight, nine, ten. OK. And jumping jacks. – OK. – We got thirty more seconds. OK. You’ve only been working out for two minutes! Two minutes! Can you believe that? I’ve stayed on the toilet for longer than two minutes. – Once you start doing push-ups, I was like, “Oh no, I don’t think I can do this ” but then, I got into it and now I’m on a body high, I guess. – Oh my God. – Well, do you think you would do this at home? – Yeah, definitely. This is a lot of fun. It was quick, short, but really high intensity. It gave you what you needed, a good boost. – Three minutes up! Time to move on to the last exercise. All right, you start up, you go down, then you walk your hands out all the way to a plank position, then walk yourself back up. One! All right, that’s just one. OK. Ten more. Getting a little tired. Use your arms, your legs, your core muscles.
Dig deep, dig deep. Four minutes is almost up. Seven. Three more. You guys are slowing down on me. You got this. How do you feel? – Exhausted. – Clearly out of shape. – It could be worse. – I feel healthier already. Time to start doing this more. – You don’t have to go to the gym to do this, you can do this literally on the street. You got this…and ten! Street Workout! (all cheering) That took four minutes. Now for a twenty-minute workout, you do that five more times. Nothing should hold you back. If you want to be healthy, you can do it.
As found on Youtube
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Get Fit While Doing Housework (Simple Workout Routines!) – No Sweat: EP3
theguy 0 Comments Get fit
Hey guys my name is 10 I’m a fitness trainer and body builder we all know that exercise is really important but it can be kind of a talk to go to the gym sometimes what I’m gonna show you in this video is unconventional but bear with me cuz I hope to show that you can’t see me exercise and just something as mundane as cleaning your house and you don’t need a gym so no excuse guys let’s go so for those of y’all who do more sweeping and mopping here is a very simple way for you to turn it into a workout you could do calf raises this has you standing on your tippy toes and you’re gonna be walking around just make sure that you’re standing upright keep your back straight and not only is it gonna train your balance it’s also going to activate your calf muscles so for mopping you can also add in a lunge but this is gonna be a lunch river twist so you’re gonna lunge forward you’re gonna twist your torso and you’re gonna come back and step right up so when you would lunge forward what you want to make sure is that your knees don’t go over your toes and that your chest is out in your packet straight this is gonna work your legs it works your butt is going to activate your core a lot more because we’re twisting our torso so it’s gonna make this exercise a lot harder for you but it’s definitely going to work your abs so much more so this one is called a side walk and it is perfect for when you have a really long stretch of area to clean so get into a squat position and mop or sweep to the side and with this exercise you want to make sure that you keep your posture nice and upright you also want to make sure that you keep your weight back it’s really going to work your legs your butt and it also works your core it’s been tiring so the next exercise is for you to reach those hard to reach areas like underneath your couch so what you’re gonna do is you’re gonna raise your chest and you’re gonna raise your butt and your legs like you’re flying like a Superman and at the same time you’re gonna clean underneath the couch and this is going to help to work your lower back and your button is definitely going to burn a lot more calories than you were just lying on the ground when you’re cleaning vertical surfaces like cupboards like tabletops and also like windows you’re going to get into a white stance and squat so while wiping the windows or the walls is an hourly workout in itself you are also going to incorporate a lick workout at the same time instead of doing a conventional squat with a narrower stance the reason why we are trying a wider stance is because it’s going to work your inner thighs and your butt a lot more and it also takes pressure off your knees very important especially if you have knee problems like myself a common household chore that we do is vacuuming so I’m gonna show you how you can incorporate some exercises into your vacuum routine the first exercise I’m gonna teach you as some lunges with a vacuum this is a lunge this is the motion make sure that your knees don’t go over your toes and that your chest is out in your back is straight because you don’t want to lunge forward and injure your back so when you’re cleaning you’re gonna alternate your lunges and step forward like this so yes instead of just walking and doing your vacuuming incorporate the lunge into it and you get your workout in at the same time this is a really great exercise because it’s gonna walk your legs it works your thighs it works your butt and it also works your core so with these lunges you can do about five to ten repetitions per side depending on your fitness level to switch your workout out just a bit you can also try doing side lunges and this is another variation of a lunge so you step out to the side instead of forward and what it’s gonna do is that it’s gonna help to work your inner thighs it also works for stability and your balance just like your previous lunges make sure that your knee doesn’t go over your toe because this can cause you to get injured and it’s also bad for people with weak knees also remember to kick off from your heels in this exercise I can I’m working my arms as well so for situations where there isn’t enough space for you to do lunges then you can also do a squat hold with your vacuum I’m gonna show you how you do it get into a squat position like this and you can clean the small area that you’re meant to clean while keeping this position and something very important about the squat is that you want to make sure that you keep your chest up you don’t hunched over because there’s a tendency you know I know how suppose really tiring but there’s a tendency if you hunched over and make sure that you put your weight all into your heel see my toes can almost go off the floor and you’re gonna hold this position while you clean for about 30 seconds or whenever you finish cleaning the area and then you can go on and move on to another area to squat and to you so like the lunges this is also a compound movement which means it works multiple muscles in your body your legs your butt and it’s also gonna work your abs so for more advanced workout you can also try doing single arm planks with the vacuum get into a plank position and then you’re gonna alternate between your hands so this is a perfect exercise for when you want to reach those hard-to-reach places like under the sofa with this plank exercise you want to make sure that your core is nice and tight so sub-set belly button in don’t let your butt come too high or too low and keep your body straight and this works your core your butt your legs and your arms another advanced workout that you can try is a single legged deadlift with the vacuum so one hand on the hip you’re gonna balance reach as far as you can and slowly come back up it’s definitely a stability exercise so it’s gonna work a lot of your car and it’s also going to work your hamstrings which out the back of your legs so you can also alternate and use the other leg okay obviously I’m not very good at this exercise yeah this is definitely quite a high exercise I must say I kind of stuck it in when you’re cleaning the floor of the tower what you do is you normally kneel and you would clean like this instead of just kneeling on the ground just keep your knees above the ground and walk in this crawling position you want to make sure that your stomach is tucked in nice and tight and you also want to make sure that if you have any kind of shoulder or any kind of elbow injuries that you don’t do this workout because it actually puts a lot of strain on your arms so this might look kind of easy but it’s really really not because this is almost like a cardio workout this one is a more advanced workout with your towel and these are called ab rollouts what you’re gonna do is you’re gonna get into a push-up position with your knees on the ground instead and what you’re gonna do is roll out and back in and what it does is that it ty gets your car and honestly I find it’s pretty difficult so this is definitely a much more advanced workout do this with caution because you don’t want to fall on your face so with this exercise you’re really targeting the entire length of your abs and it is definitely an ab workout like none other whoo that was difficult so that’s it for this episode I hope you found the tips useful for you especially the next time you clean your house I know this is quite an unconventional way of working out.
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Crazy 5 Minute Cardio Workout – KEEP YOUR MUSCLE!
theguy 0 Comments Cardio
It’s Black Friday you think the challenge of getting a hole in one of those doorbuster deals is hard what do you see what I have in store for you today with our Black Friday workout what’s up guys jeff cavaliere athleanx.com I hope if you had Thanksgiving dinner yesterday that you enjoyed it but it’s time to get back to work today and today as you might know here is Black Friday and the challenge that guys face or whoever it is that are jumping in line trying to get a hold of doorbuster deals as I said is nothing compared to what we’re going to put you through here physically I’m going to show you why because what we do is we incorporate challenges into the workouts that we do with athlean-x what do I mean by challenges I mean by actually giving you goals by giving you rep goals with time in order to be able to know that you’ve accomplished something but more importantly to see how you measure up against the best in the world to see how you measure up against yourself and others like yourself but also against the best in the world because if you want to be the best that you can be you should always try to shoot to be better than you are now and that’s the whole essence of athlean-x and why when guys follow workouts like this step-by-step in athlean-x they get the results they do so let’s take a look at just one example the type of stuff that we’re doing in the athlean-x system when we have burpees okay black VL ACK burpees but we have 25 we gotta do in 60 seconds you know pretty attainable when we start to add these up it gets much more difficult next we’re going for lion hop push-ups 25 in 60 seconds next add scissors we’re going to hang from a bar but I want to see if you can last all 60 seconds without dropping next chin-ups 25 and 60 seconds and then finally kettlebell or dumbbell single arm clean and press 10 on each arm in 60 seconds okay it’s all about challenging yourself so that you know you’re doing well because let me show you a quick quick example the difference when we do the Burpee itself if I said do burpees for 60 seconds which one’s harder this one you know I’ll probably get about seven out at that rate that’s not how we do it here and that’s not how I want you to do it so we’re going to start the clock 54 seconds now that’s a lot harder than as I said going at your own pace and thinking you’re going hard now you know you are next we have to do line hop push-ups so the ourselves in position pick an imaginary line on the ground for me it’s right here and I go over and back 25 a little break there 25 seconds home to the bar guys when you work out hard I always say you don’t have to work out long and that’s the point kick your ass yourself hard and you’ll get that intensity and the trade-off will be workout length so now as I approach the minute catch my breath now I’m going to go for my ab circles or scissor sorry for 60 seconds we’ll put this down the ground 69 easy guys next up the chin up 45 and admit it catch my breath you’ll notice this sequencing of these exercises is key we went from the Burpee which had a lot of chest involvement into another exercise with burpees are with collateral explosion upper body we work from a hanging exercise into another exercise hanging because we want to add up in a strategic way the volume in certain muscle groups whoo with 15 seconds to spare and lastly hit – or kettlebell or a dumbbell cleaning price now if we want if you have a cowbell you deal with your kettlebell I’ll demonstrate with a dumbbell sense or you guys will probably have those hey last one just clean it use the hammer curl set so there you have it guys the Black Friday workout yet another example of what we call athlean burst training being able to get your stamina you know going get your heart rate up by the same time preserve a muscle that you work so hard in the gym and your other workouts building that’s the essence of athlean-x and guys this is what everybody as I said in the beginning who follows a 90-day program has a step-by-step schedule and the right sequencing as I said so that you don’t burn out muscles when you’re not trying to you do when you are trying to okay you got to have an effort and a purpose and athlean-x is all about putting this type of training in your hands with me as your coach guiding you through if you like this guys head over to athleanx.com and grab the 90-day training program in the meantime i think i’m going to take every bit of the next seven days to rest up and come back and next week get a really cool workout based on I measure this magazine article that I just wrote until then.
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At Home Eight Minute Cardio Workout
theguy 0 Comments Cardio
This is your at-home eight minute cardio workout. We’re going to get it done you guys ready to get started with our warm-up, let’s do this! Start with our feet a little bit wider than hip distance apart. What I want you to do is drop down into a squat, swing your arms up look up good hip extension swing back, and lift and lengthen through the body. Focus on your breath here. Sit back into your heels, lift up, hip extension, and now allow the heels to come off the floor. Come up onto your toes so a little balance there, want to warm up the feet especially with some of the jumping that’s about to happen. Good, inhale exhale. Let’s do one more here. Come all the way down lift up, and now plant the lower body here. We’re going to move and rotate from the top half of the body. Hands to the chest and just rotate over the shoulder and allow those hips and knees to stay straight forward.
Now let the arms go and just swing make it natural, and guess what we’re going to do next – add the feet pivot. Allow the body to move to pivot through the feet. Shoelaces are moving from one side of the room to the other. Breathing in through the nose back out through the mouth. Wonderful, let’s do one more on each side. Come back to center, alternating knee hugs. Let’s start just pulling the knee in, and let it go. Bring that kneecap up so that it’s facing that ceiling. Draw the knee in, put the foot down, good job you guys. Let’s do one more on each side. Now alternating hip circles. Open the hip, draw the knee to the outside, work through this.
So you guys still breathing back there and at home? Good job! We’re almost ready to rock and roll. We’re going to be doing three exercises two times through. 40 seconds as hard as you can go, with a 20-second recovery. Keep going. Hip circles right there let’s do one more on each side. Do one more on our right, one more on our left. We’re ready to lock and load. First exercise is a deceleration squat with four high knees. We’re ready to do this guy’s, 40 seconds all out in 3 2 1. I’ll do the first one with. You come down, drive, sit down, drive the knees. Good, so looking at this exercise here you really want to use your arms so arm drive is everything. Notice how when they’re jumping down into that squat, you can’t hear it – decelerate. Your effort. right now should be high.
I’m looking for breathless, why not? I’m going to ask you for everything, especially because this workout is short it has to be intense. Guys you got this, your recovery is coming soon. Five seconds to fight for it, in three, two, one recover. Breathe, this is a passive recovery. Firstly you need to know, if you didn’t earn it you should be able to work a little bit harder. You know you earned it if you have to take a break. Get ready to go in five seconds to go to the second exercise which is a skater. Guys are we ready? Let’s take it this way go.
Get down, reach now I want that inside hand reaching across the body everybody moves differently and at a different speed. This is a fantastic lateral movement heart rates going straight up. Keep working guys, there you go, I love what I’m seeing back there. And if you can move faster, do it. We get it done we get it done quickly only 15 seconds left, guys. Earn that recovery, if it doesn’t feel hard it isn’t. Eight seconds left to go. I see you fighting back there, recovery is coming in four, three, two, recover. Breathe,two exercises done one to go. You can see in their eyes, and I know you’re working hard at home I trust it. 10 seconds left. Burpees alternating it with one arm, yes I said one arm, you can use both if you need to. Five seconds to go, I’m going to do this first one with you. You guys ready, set, let’s hit it. Come on jump back, stand up, drive the feet back come up. For your form, I want that hand directly underneath the shoulder. Legs are kicking back quickly, land softly. This is different than anything you’ve ever done.
We’ve done burpees all day long, but this one’s going to change it up for you. Working the core a little bit differently, and ultimately this is about cardio so you want to work as hard as you can here. Good news, guys, 10 seconds left, and we’re done with the first round. We’ve got one more to go, you’re going to keep fighting hard for me. In four, in three, two recover. Say it out loud, “One round done.” One round done, got one to go. We’re almost there, so we’re going to do those same three exercises one more time through, no big deal. Deceleration squat for high knees you earn that recovery ready to rock and roll. In three, two, one let’s see it guys! Drive it, come on, I want to see your arms work.
Get down, drive. Athletes right here, we’re all athletes at heart. She’s fighting for it big effort proves and shows big results that’s what we’re after. You work hard you get it back keep going guys fitness levels going straight up. Halfway through, we love being halfway through it’s a mental win. Stay strong, do not fade ever. You have your last ten seconds and you’re done with this exercise piece of cake guys keep giving it in four, three, two one, recover. That one’s done, celebrate it. We have two more exercises to go skaters coming up next. We got this, keep moving. Keep breathing, fill your lungs with air exhale and blow it out. Five seconds we crush it guys. Come on here we go in four, three, two, one, hit it now let’s go. Reach, drive, get past. If you can move faster, believe in it, do it, go for it right now. Great job you guys, come on now. We’re halfway it is so close take your time through this move well keep landing softly and if you can move faster, crush it. 15 seconds guys maximize what you’re doing here to the last time you have to do this exercise that is a mental win keep after at eight seconds to go recovery you’re earning it in four three two one freeze whoa here we are last one amazing job at home show me how you finish it’s not how you start it’s how you finish here we go ten seconds to go one-handed burpees we get it done we make it look good in four three two one let’s get it guys last one come on leg back drive get up there shoot those legs back keep your shoulders in alignment with your hips land softly I like it good tremendous effort I could not do this alone and I am here to motivate you these two individuals are crushing it for you there with you we are with you 15 seconds left and can you believe it you are this close to the finish line come on guys your last 10 seconds make them count all the way home here we go in five four three two one oh my goodness stand tall allow some air to come back into your body bring those need hugs back right there bring them in breathe in through the nose back out to the now good keep going I know your heart rates up you should be so proud of yourself right here I want one more on each side to one knee hug on the right one on the left stand tall go ahead drop back into that squat just like we started drop back inhale exhale reach let’s do one more big inhale as you draw the hands back exhale as you reach up fantastic job if you still need a little recovery you earned it take a walk around your house great work doing you’re at home eight minute cardio workout.
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6 Exercises to Get Fit AF With a Friend | Cosmopolitan
theguy 0 Comments Get fit
The first exercise is a band core twist. You’ll need an exercise band. -And a friend! Alright, so grab the handle, abs are tight, belly button into your spine, and you are going to twist away, and then bring it back. Make sure you’re holding it securely. You trust your friend. So you’ll feel this on the waistline, on the side that you’re twisting away. -The next move is a standing row with a squat. So you and your partner will stand about four feet apart. You’ll grab onto your handles, and your partner is holding, with an alternate grip, very important for safety. As I row back, your partner, Katrina, is going to squat! So she’s working her booty. Complete all of your reps and then switch moves with your partner. -Alright, this one you have to have your friends back. We are going to do back to back ball squats. So you wanna put the ball on the small of your back. And then inch your feet out. Lean up against your friend.
Are you good? -I’m good! Are you leaning? -Leaning! Okay hands in prayer and pray that you won’t fall. Squat down and then come up. Go down and come up. You are toning up your thighs. And your trust. Alright now we are going to have a ball. This is a standing chest press with a ball. So hold the ball with your friend. Step one foot out, opposite foot as your partner.
And then we’re going to lean in towards each other and press out. Lean in, and out. Abs are tight and engaged. You’re working your chest, your arms. -I like this for the triceps. Mhm. -Now, we’re gonna get really close. You wanna bring your booty about a foot away from each other and we’re gonna do booty burners! Bring your feet together. Good. And then slowly lift your hips up to the sky. Ready? -I’m ready! One, two, three, up! And down. This one works your booty, the backs of the thighs, and the core. Alright next is plank patty cake! So we will start in a high plank position. Facing your friend -Don’t try to kiss me. Oh.. And then we will patty cake, opposite hand to hand. Keeping our core tight, body in a straight line. Booty down. Working your core, your chest, your arms. Everything. -Little higher. Up here! -Oh! Look at that! Make sure you do each of these moves 12 times and then repeat it for three sets. And most of all, have some fun with your friend! .
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5 Quick and Cheap Healthy Meals | ReNew Clinic
theguy 0 Comments Healthy Food
One mistake I see many children and parents make is forgetting to eat breakfast or lunch. I know you might not always have time to make a full breakfast or you might not like what’s served at school lunch, but it’s so important to keep yourself fueled during the day. You’ll have more energy, better concentration, and better performance in class, sports, and after school activities.
So today, I’m gonna show you how to make five recipes that each have five ingredients or less. They’re quick and easy to take on the go and best of all, they all cost less than $3 each. First, we’ll start with breakfast. This is a super easy wrap to make and take on the go. First mix together equal amounts of peanut butter and vanilla Greek yogurt. I’m gonna do about half a cup of each so we have leftovers. Spread about a quarter cup of the mixture on your wrap shell.
We have about three more servings ready to go here. I’m gonna put the lid on then we can store this in the refrigerator. You can use it to make more wraps or cut up an apple and use it as a dip. Then to finish our wrap, add a sliced banana and a few spoonfuls of granola or nuts. I have some almonds here. You only need about two tablespoons of nuts for a serving, so a bag will last for a while. Now I can wrap this in tin foil and go. You think that was easy? This one’s even faster. This is a simple parfait. First, take some of that Greek yogurt and scoop about one-third of a cup into a Tupperware container. Then add a layer of fruit of your choice. I like frozen berries. Put in about half a cup. Then add another third of a cup of yogurt and top with nuts or granola.
I’m gonna use my almonds again. Once again, you only need about two tablespoons here to get a serving, and it’s done. Put your lid on and go. You can also make a bunch of these in advance so you only have to grab it in the morning and go. So breakfast is done, but what about lunch? We’ll use some basic ingredients to make healthy lunches that will give you energy for your school, sports, and after school activities. We’ll use tuna, chicken or beans for the protein. You can interchange them based on whatever you have available. The first thing we’ll make is a tuna wrap. This is another great use for the whole wheat wrap shells.
We’ll start by adding a few handfuls of spinach and some tomato slices. Here is the tuna from a four and a half ounce can, packed in water, already drained. I’m gonna add two tablespoons of tzatziki sauce, which is kind of like ranch, and then add this to the wrap. Then you can just wrap it up and go. And with tuna, you have some options. You could also add mustard or about two teaspoons of olive oil and some lemon juice. If you want mayo, just limit the portion to one tablespoon. You can also get tuna already canned in olive oil and then just drain it and add lemon juice. And if you don’t have wraps handy, you can put the tuna over lettuce and tomatoes and take that in a container with whole wheat crackers on the side.
So there’s lots of variety. Here is another super easy wrap. I have a whole can of black beans that I drained and rinsed. I’m gonna add about a half cup to this wrap with a quarter cup of shredded cheese and two big spoonfuls of salsa. If you’re near a microwave, you can heat this for about 30 seconds to melt the cheese. Really easy and you can see there are lots of leftovers. And finally, this is another great one for using up leftovers. I have leftover whole wheat pasta and chicken here. We can easily combine them with some vegetables and a small portion of heart healthy fat for a balanced lunch. Get your Tupperware ready. Add one cup of pasta. Take a piece of chicken, about the size of your hand, and cut it up into small pieces. Then cut up and add a small tomato and about half of a cucumber or whatever vegetables you like and have around. Top with two tablespoons of Italian dressing. You can even add two tablespoons of the shredded cheese, if you want. This one is really good cold. I hope you see that putting a healthy meal together does not have to be hard or time consuming.
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Unhealthy Foods Pretending to be Healthy! – Mind Over Munch!
theguy 0 Comments Healthy Food
Hey munchies, we all want healthy to be easier and packaged food makes life easier. There are some healthier packaged options but a lot of packaged food items are just pretending to be healthy. I am giving you the rundown on 15 of those right now but trust me, there are way more. That is why it’s important that you learn how to read the labels and determine for yourself. We cannot trust health claims. In fact, if a food package is making a health claim, it’s usually a bad sign. First up: Banana chips.
Noo! These are so good. The upside is that they are made of bananas and therefore contain the fiber, iron, magnesium and potassium that bananas offer. The downside: they’re often deep fried and include flavor enhancers and sugar. Instead, try home made banana chips cooked in the oven. I do have an episode, if you want to check that out and I have linked it in the description. Gluten free snacks and breads, the upside: many people, not just those with gluten intolerance or sensitivity, can find it hard to digest gluten. The downside is that in processed foods, when something is removed, another thing is usually added.
So, gluten free items can contain a lot of refined additives that are essentially depleted of nutrients, and they’re no healthier than any other snack. Instead, try a home made, or cleaner snack. One with less ingredients and more whole grains even if it does contain wheat or gluten, will be healthier for most than a refined and processed gluten free option. Ezekiel bread for instance, is a clean bread that is not completely gluten free but will do our bodies more justice than a gluten free, processed variety.
Dried fruit. The upside: they are fruit. But the downside, they’re often coated in sugar and to protect them from mold and to keep their color, they are treated with preservatives and additives. Instead, make your own. I’ve linked a few videos where I show drying out the fruit in the oven in the description. Or even better, go for fresh fruit. Yogurt. The upside: yogurt contains probiotics that can be great for gut health. The downside: most commercial varieties are loaded with sugar and contain little protein. Greek varieties are better when it comes to a protein balance, but they can still pack on the sugar. Greek does not mean healthy. Instead, use plain Greek yogurt with fresh fruit and add a drizzle of honey. Instant oatmeal packets. The upside: They are convenient and do contain oaty goodness. So, even quick cooking oats can be a healthy choice. The downside: these packets are often a very small serving with more sugar than anything else. Instead, make your own home made packets. I show how in a meal prep video linked in the description. Agave, oh my. The upside of agave is it tastes pretty good and I guess it comes from a plant, but so do coffee beans, and it doesn’t make it a vegetable.
It’s far from natural. The downside: agave is actually extremely processed and there’s more fructose in agave than almost any other sweetener, even high fructose corn syrup. Instead, try almost any other natural or raw liquid sweetener, but the truth is they should all be consumed in limited amounts. I discuss agave and other sweeteners in my sweeteners 101 video. Brown rice syrup. The upside: it’s made from rice. It seems natural and healthy, and it contains glucose but no refined fructose which is good. The downside: it’s very high on the glycemic index, meaning it will spike blood sugar super fast. Not to mention it’s extremely refined and contains no essential nutrients. It’s empty calories. Instead, like we mentioned previously, another natural liquid sweetener or even a no calorie sweetener, regardless, the goal should be moderation with all sweeteners, sugar filled or not. Vegan mayo, or store bought mayo all together. The upside: there isn’t really an upside to be honest.
What makes mayonnaise unhealthy isn’t the eggs or cholesterol or saturated fat, it’s actually the inflammatory oils. The downside: inflammatory oils exist in regular and vegan mayonnaise options. What’s worse is that vegan mayo options, like many other fake vegan foods, are often more processed. Some variations contain MSG in disguise and many contain brown rice syrup or soy protiens which aren’t doing our bodies any good either. Instead, try making your own clean avocado or olive oil mayo.
You can avoid inflammatory oils and sugar. I do this almost weekly, and it’s a great clean option. I actually have a video of me making this on my instagram highlights. Also, if any of you are wanting to learn more about inflammation and inflammatory foods, I have a course called Conquer Inflammation. You can get it at inflammation course dot com, I will link it in the description. It’s completely free and it teaches you all about inflammation and how to start to remove inflammatory foods from your diet. Next up, we’ve got low net carb, high fiber supplements. So the upside: for most people, these can help keep the total carb counts down and get into protein.
The downside: most of the fiber supplements used do not create a universal blood sugar response meaning, different people respond to them differently. Some people can absorb the fiber and those high fiber syrups just like regular carbohydrates, it just sort of depends on the person and their own carbohydrate tolerance. Also, many companies keep the net carb count low by adding synthetic fibers that don’t provide the same benefits as natural dietary fibers from whole grains and fruits or vegetables. Instead, try whole foods. Most of us don’t need supplements to get enough protein and if we are in a pinch, there are still plenty of cleaner options for energy or fuel. That doesn’t mean that you shouldn’t ever eat protein bars, it just means to really be mindful about what’s in them and why you’re consuming them.
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10 Foods That Make You Look 10 Years Younger
theguy 0 Comments Healthy Food
Ten Foods, you need to love 10 years younger Almost all of us want to look younger than we are and live as long as possible Your genetic inheritance gives you a head start, but your diet also plays a vital part in helping you increase your lifespan Today, we’re going to reveal the ten anti-aging foods that make your skin look glowing Are you a sweet tooth? We have great news for you as well ten avocado You’ve probably heard that avocado makes you gain weight because of its high fat content Perhaps you didn’t know that those fats are very healthy eating one avocado a day reduces cholesterol levels and supports the process of skin regeneration it provides your body with Vitamin C potassium and antioxidants also, it’s rich in folic acid Have you ever tried avocado juice? it’s never too late to try new things just Put avocado pulk milk crushed ice and a spoonful of brown sugar into the blender and blend until smooth Enjoy your creamy and delicious avocado treat 9 berries Strawberries blackberries Blueberries grapes do you like them? They contain antioxidant properties that prevent or delay some types of cell damage also eating berries can reduce joint swelling and pain Doctors recommend consuming blueberries as they improve cognitive abilities and help prevent urinary diseases alzheimer’s and Dementia eight carrots this vegetable can protect your eyes Thanks to beta-carotene a substance that your body converts to vitamin a it helps the retina and other parts of your eye function smoothly Also, it protects your skin from photo aging premature wrinkling of the skin also caused by exposure to UV Rays Keep in mind that you shouldn’t overcook carrots as cooking reduces the number of essential nutrients and vitamins 7 citrus fruit citrus fruits our primary Source of Vitamin C And folic acid they help decrease levels of cholesterol and uric acid in your blood if you eat them regularly It will also help you prevent circulatory problems heart conditions and diseases like out drink Lemon juice on an Empty stomach to clean the colon and Detoxify your body your body will absorb its nutrients first of all and you will feel healthy and radiant 6 garlic You think garlic is just a weapon to deter vampires, huh it also kills most infections if you use it correctly Garlic breads can be very strong and hard to get rid of but the Incredible benefits garlic offers makes it worthwhile It’s bactericidal properties make this anti-aging superfood one of the best natural antibiotics it also balances cholesterol improves blood circulation and reduces the risk of certain cancers 5 olive oil Olive oil is an essential part of a healthy diet and a worthy addition to your skincare Routine It’s one of the primary sources of alpha-linolenic acid which keeps your skin hydrated and toned preventing its aging How do you use it properly? Gently Apply a few drops of olive oil around your eyes before you go to bed you don’t have to rinse it off this trick will make your skin smooth and moisturize and Decrease the appearance of fine line also use a few drops of olive oil in the morning instead of your toning lotion a thin layer of olive oil can be applied under the eyes instead of cream to get rid of I wrinkles a Drop of olive oil can be used in many natural beauty products.
It has an anti wrinkle effect Moisturizes and gives velvety softness to your skin Try to add some drops of olive oil into your regular face mask or cream that you use on an everyday basis olive oil never causes any allergies for Tomatoes Tomatoes are not only juicy and delicious, but also great for your health They are filled with nutrients and contain Vitamin a vitamin C and folic acid What is responsible for the red Color of Bright Tomatoes? It’s called lycopene? It’s an antioxidant 14 times greater than the reservoir hole found in Red Wine It protects the skin against Uv radiation and also prevents from Cardiovascular diseases by the way Lycopene is easier to absorb when the tomatoes are cooked and combined with a little olive oil also A natural mask made of tomato slices works wonders for your tired dull and stressed skin Apply to may tow slices for 20 minutes once a week to get your soft moisturize and young skin back If you have skin inflammation rub tomato juice on your face To improve your skin tone make a natural mask using tomato poke and olive oil 3 oily fish Oily fish such as salmon tuna Anchovies and turbot is an excellent source of Omega-3 fatty acid it helps cell regeneration and keep cholesterol low They are also superb for skin care as they reverse and prevent the oxidative damage that comes with age Also, oven baked salmon is very easy to prepare Just Sprinkle the fish with salt and pepper cover it with Rosemary sprigs and lemon slices drizzle with olive oil and bake until cook to Turmeric this plant usually found in Powder form is becoming more and more popular and There’s a reason for it.
Are you looking for something healthy to season your dishes go with Turmeric? its anti-cancer digestive and Anti-inflammatory properties make it a great choice Turmeric also slows down the aging process gives you energy and lifts your mood up one Jamon IBerico ham This one is great news Iberian ham helps prevent the loss of muscle mass associated with aging Also, it contains a large amount of healthy fatty acids that strengthen the cardiovascular system Another great new iberian ham is a source of Minerals such as iron zinc and potassium and vitamins of the b Group however don’t load up on too much. Ham it contains a lot of sodium here’s the bonus finally a sweet treat dark chocolate Dark chocolate has a lot of health benefits it contains antioxidants such as flavonoids that protects your skin from UV damage Fight free radicals and improve its hydration.
Well don’t get too happy too early only chocolate with at least 75% cocoa can give you all the Antioxidant benefits what about milk chocolate put it aside do you think that was it we’ve got one more thing a short list of awesome natural masks that can also help your skin stay young potato Potato is a great remedy for useful skin you can use it for lightening and evening out your skin tone Also, it has anti wrinkle effect apply a potato mask every day for 15 minutes you Can either use raw potato pulp or the juice for skin elasticity and clear facial contours add? Some lemon juice to your potato mask Lemon Lemon is a great way to whiten the skin and get rid of age spots and Acne affects Lemon makes the skin tone smooth and you will notice a brighter more even complexion Use lemon juice as toning lotion rubbing it on your face on a daily basis Aloe Vera Use aloe vera juice or the pulp from the leaves on a regular basis and watch amazing things happen to your skin aloe Mask will give you glowing and radiant skin aloe helps stayed dark spots and Acne scars and treats minor burns Use aloe juice as toning lotion and apply to your skin every day apply the pulp as a mask for 10 minutes once a week Cucumber a Cucumber mask is a very effective remedy to treat acne Cucumber also supports the vitality and youthfulness of your skin Cut the cucumber and apply the round slices to your face for at least 15 minutes Use this method several times a week baking soda Baking soda revitalizes and purifies your skin also it stimulates the regeneration of new skin cells However, it’s better not to use plain baking Soda try a soda Scrub or soda mask Mix baking soda and olive oil and equal proportions and use the mixture once a week as a cleansing scrub to make the mask mix one teaspoon of baking soda and 1 teaspoon of natural Yoghurt apply the mask for 10 minutes and Watch how loose skin becomes tightened firm and smooth honey Honey is known as one of the best skin moisturizers being rich in Minerals and other organics microelements Honey accelerates the process of cell regeneration if used regularly honey can remove even deep wrinkles Remember that honey is not an option for you if you have any allergies apply honey onto your face and neck area and rinse with warm water after 20 minutes to make an Anti-aging mask use honey and cinnamon in equal proportions coconut oil unrefined coconut oil nourishes Moisturizes and tightens the skin it also removes Exfoliated skin and makes it smooth this organic remedy shows visible results almost immediately giving your skin a fresh and youthful look Gently Apply a thin layer of coconut oil to your face and remove with the tissue after 5 minutes Vitamin E Did you know that the ordinary vitamin E capsules can be used for your home beauty procedures? It helps the process of skin regeneration? improve skin tone tightens facial contours and reduces wrinkles You can use vitamin e by adding a small amount of it to any facial care products Try to use it with your face cream or to moisturize the skin on your lips Rose hip oil Rosy Boyle is something of a miracle elixir abuse if used on a regular Basis it can help remove those wrinkles under the eyes and any other signs of aging on your face Wipe your face with a drop of rose hip oil instead of your toning lotion You can also try adding a few drops of Rose oil into your cream or skin mask sugar Sugar is a great natural scrubbing remedy that is always right at hand It gently cleanses and nourishes your face sugar effectively removes dead skin cells Making your skin soft smooth and shiny weight your face and scrub it with some sugar once a week Enjoy your baby soft skin all of these simple tricks will rejuvenate your skin so try using them on an everyday basis and Enjoy the results.
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Healthy Processed Food Choices! – Mind Over Munch
theguy 0 Comments Healthy Food
Hey munchies now sharing unhealthy processed foods or debunking healthy ones and I got so many comments saying “okay I get that these are ideal choices but what processed snacks can I have?” So today I am sharing five of my favorite healthier processed snack foods. Of course processed is never ideal. We want to make the bulk of our diet whole foods but we’re human we’re busy and a lot of people still depend on processed foods. So if we can educate people about which choices or at least more appreciated by our bodies as fuel than others the better. So there are a few ways to approach this. Some people say macro friendly is better period. So how many calories, fat, etc. Some people say clean is better period. So ingredients. I think both need to be considered. So clean is definitely important, less is more. But sometimes clean ingredients can still be dense in calories and fat and the truth is calories and fat do matter. I’m not saying we have to count our calories or tracker our macros but whether we count or not our bodies are still counting, and the fact is we only need a certain amount of calories and fat and those numbers are going to vary based on our size, our weight, our gender, our lifestyle, our activity level, our genetic predisposition, blah blah blah blah.
Also it’s true if you’re eating clean all the time probably you need to be less concerned if at all with macros calories etc. But guess what? If you’re watching this video looking for snack ideas that probably means your diet still contains processed foods. Which is fine. I eat these snacks. But the point is if people were to the point where they didn’t need to be aware at all or concerned at all with calories and fat then they wouldn’t be eating most of these foods anyway. This disclaimer is just here to let you know before someone tries to attack me which I know is inevitable because it’s YouTube that these snacks were determined based on which are the best options accounting for both ingredients and macros.
Also please note that none the products shared here are sponsored all thoughts are my own. First up, popcorn. So this is one of my favorite healthy snacks. It has lots of antioxidants and fiber it’s one of the only snacks that is actually one hundred percent a whole grain. It is also very low calorie and minimally processed. Now keep in mind we’re not talking about popcorn that you get at the movie theater that is loaded with butter that is doing more bad than good. I’m talking about air popped popcorn. Now I do have an air popper that i use for popping my own popcorn and I’ve shared that in other videos before. I love it. It’s amazing. You don’t need any oil but if you’re gonna buy a snack popcorn is a better one to buy.
The microwavable bags where you put the bag in the microwave and it you know pops up into a big poof of popcorn those are fine but a lot of them do contain chemicals in the lining of the bag so a lot of people prefer to avoid them. I prefer to just buy the pre-popped bags that are air popped if I can’t make it myself. So the pre bag options can be really great but we do need to read the labels and watch out for the claims. All of these really like to advertise 35 calories a cup. That’s really great, low calorie but who only eats a cup of popcorn? Not me. Ever. So looking at these the other thing to keep in mind the nutrition is not per cup.
The nutrition is per usually 28 grams. So all these are noted to be 28 grams but one of them is noted to be 3 1/2 cups, one is 3 3/4 cups, and one is 4 cups. All grams are not created equal apparently. You might notice on certain bags that some popcorns have 4 grams of fat in a serving and some have 8. Make sure you look at the serving size because sometimes it’s the exact same brand and the popcorn flavors maybe a little bit different and one has 4 grams of fat at 28 grams per serving and one has 8 grams of fat but it’s 56 grams per serving. So it’s the exact same nutrition but the serving size is doubled… mystery. Ingredients are key when it comes to processed snacks. As I said earlier so we always want to take a look at that list and remember less is more. So this brand has really nice design, looks pretty healthy, emphasizing the health claims, talking about how it has nothing but ingredients that you’ll love. This one is more like you know you think about it when you go to a party or a snacky food.
It’s like less emphasis on the health, even though it is still saying 35 calories hundred you know percent whole grain whatever. When you read the ingredients for these two you will find that they are exactly the same. So in the ingredients you love bag you have popcorn, sunflower oil, and sea salt and in this bag you have popcorn, vegetable oil which may be corn, canola, and or sunflower oil, and sea salt. So it’s exactly the same in exactly the same order. Now one might assume that something like a white cheddar popcorn would be worse for you because it’s cheese right and that may be the case with some brands but you have to read the label. Now for sure when you look at the ingredients here the list is much longer. This is not as clean of a popcorn. But when we look at the macros it’s not so different. It actually has less calories and fat than the sea salt but it also has 1 gram of sugar, less fiber, and a little bit more sodium. You win some you lose some. So the sea salt is obviously the cleaner choice.
But we can’t deny the fact that some people might consider this one more macro friendly. I’m not saying that’s true. I’m not saying I agree with it. I’m not saying I don’t like this either though. Next up jerky. So beef jerky, turkey jerky, I’ve even had salmon jerky. If you’re looking for a high-protein snack that is not a supplement jerky is about as good as you’re gonna get macro wise. But of course they’re not all created equal. Now first of all in general turkey jerky is going to have less fat than beef jerky just because turkey breast is not fatty and beef is. For a serving you can get 10 to 12 grams of protein. That’s pretty darn good. The problem is the serving size. So one ounce 28 grams is a pretty typical serving size but there is supposed to be 4 servings in here and there’s supposed to be 2 servings in here and I don’t know about you but if I was going to eat this I would just eat the whole bag.
So you’ve got to keep that in mind when you’re reading the ingredients and then also keep in mind sometimes they decide to say there are three and a half servings in here. Which is just oh so convenient. Another problem with jerky is the added sugar. So I’m not just talking teriyaki flavor almost all of them have you know sugar, cane sugar, brown sugar, molasses. The other jerky issue, ‘jissue’, has been sodium and additives. So most companies are aware that this has been an issue and have been trying to accommodate. They have stopped using quite as many additives but always read the label. Most of these actually advertise no preservatives, no nitrates, no added msg, all-natural minimally processed. But just be aware because the sodium can be really high. Anyway at the end of the day remember that less is more.
So some of these brands have really long ingredients list and it just isn’t necessary. So when you’re picking out your jerky try to find one that has a shorter ingredients list. A little bit less sodium and if you can manage less sugar. You should be able to get a high-protein low-calorie ratio it’s not that hard but you just gotta find the right brand. This one has 11 grams of sugar per serving and remember if there’s 3/12 servings this is now 11 x 38-39… Oh it was NICE! Next up dried fruit. Not all dried fruit is created equal. So if i asked you which of these was a healthier choice which one would you choose? Well since you can’t tell me i’m going to go ahead and guess that a decent amount of you said the strawberries were a healthier choice. Now i’m going to guess that you may have said that because the pineapple is noted to be sweetened and the strawberries are not and they also have some other added claims: good source of vitamin C, good source of fiber, great.
The truth is these are not any different. Why? They are both sweetened. So why does the strawberries not say that they’re sweetened and the pineapple does? I don’t know. But we wouldn’t know that unless we looked at the back and read the ingredients. The first ingredient pineapple. First ingredient strawberries. Second ingredient sugar. Second ingredient sugar. When we compare the macros for a 40 gram serving there’s only a 10 calorie difference and just a 5 gram difference in sugar and the truth is plain pineapple that hasn’t been sweetened with anything just normal raw fruit has more sugar almost double the sugar naturally as strawberries. So really the strawberries could have the same amount of added sugar or more and we just don’t know. When it comes to dried fruit you are better off trying to find unsweetened. It is not an easy task.
I’ve had some luck at health food stores and the bins sometimes but you still have to read the labels because those will still say first ingredient blueberry second ingredient sugar or whatever so you have to read. Better than dried fruit if you can’t be sure if it’s sweetened or not is freeze-dried fruit. Pretty much the water is removed the flavor and nutrition are preserved. So this entire package is 28 grams and it’s a 110 calories and 14 grams of sugar. The only ingredient is strawberries. now remember this entire package is 1 serving this entire package is 4 servings. Makes a difference. And there’s also no sodium in this one because there’s nothing added to it. Next up is nuts.
So we all know that nuts are a healthy snack lots of good healthy fats and protein. When you look at a bag like this raw mixed nuts this is fantastic. The only ingredients are almonds, cashews, walnuts, hazelnuts, and pistachios. There is nothing added. So the problem with nuts is when we start buying those mixes or trail mixes that have added chocolate or dried fruit and you all know the deal with chocolate since I already did a chocolate video but since we just touched on the dried fruit let’s just hit that really quickly. This is a trail mix first ingredient noted with sweetened cranberries, unsalted roasted almonds, walnuts, roasted pepitas and raw, pick up pecans pecaans peecans. When you look at the ingredients here this is an omega-3 walnuts trail mix you would think the first ingredient might be a walnut but actually it’s dried sweetened cranberries. Which is then noted to be cranberries, sugar, and sunflower oil.
So the remember the ingredients are noted by priority or weight. So whatever the most prominent ingredient is in a product has to go first That’s like the law. So the most weighty ingredient in here is those sweetened cranberries. Now it is good to note cranberries actually are decently high in omega-3. So this isn’t really making any false claims but we still pick it up and we think it’s a really healthy choice it is using those sweetened cranberries. That being said there is only 6 grams of sugar in a quarter cup.
So it’s not so bad. There are worse choices. Remember that beef jerky had 11 grams in a serving. Also do keep in mind even though nuts are really healthy and have a lot of micro nutrients and antioxidants um they are still very high in calories and fat. So we want to just make sure we’re not over consuming because remember at the end of the day our bodies still know if we consumed more calories than we need and I don’t know about you but for me it’s really easy to overdo it on nuts. So next we have these roasted beans or legumes in snack form.
So a chickpea snacks have become a thing and I’m really excited about it because they taste really good. As is the case with most processed snacks you can get these in many different flavors. So I’ve had like habanero and ranch and you know whatever. When you pick out those types of flavor varieties make sure you read the ingredients list because what starts as something really clean only chickpeas, sunflower oil, and sea salt can become something with a really lengthy ingredients list that is not so clean. Even if the macros aren’t that different. So this is pretty much a chip that uses chick peas instead of potatoes. There’s only 4 grams of fat per serving whereas chips can have anywhere from you know 8 to 15 grams.
So you’re pretty much cutting the fat by half to you know 70%. Probably because they’re using less oil and they’re baking them not frying them. These are also decently high in protein 6 grams of protein for 130 calories. Not bad. Now edamame is really impressive in the protein department. So this is freeze dried edamame I also by roasted edamame but I don’t have any right now and pretty much it’s the same macros for a serving about 120 calories, 5 grams of fat, 12 grams of protein. So for the same calories and serving size and almost the same fat you get double the protein. Also it’s really delicious. This is actually more protein than any of the beef jerkies. How about that? So don’t get caught up in those health claims of thinking well I need to eat beef jerky because it’s high in protein because even though that’s true it is high in protein there are other options as well.
So those are my chips substitutes. Speaking of chips I know that I told you I had 5 snacks but I actually have a bonus 6th snack that I wanted to share with you. This is coconut chips. I don’t know if you’ve ever had these, these are toasted and sweetened. They are so good. They’re so good. You can’t actually I can’t actually stop eating them. They are clean as can be.
The ingredients coconuts, cane sugar, and sea salt. Boom you’re done. The problem and the reason I decided to include this was what I talked about at the beginning of the video and that is macros matter. When we take a look at these macros 170 calories in a serving with 11 grams of fat, 9 of which is saturated remember though saturated fat in coconuts is not the same as saturated fat from unhealthy processed foods or meats, 11 grams of sugar. Now remember these are supposed to be a chip substitute. Chip substitute. A serving of these regular old potato chips 160 calories, 10 grams of fat 1 1/2 which is saturated and less than 1 gram of sugar.
Ok so my point here is not to tell you to eat Lays and not eat toasted coconut chips. It is not to tell you that these are better than these. It’s just to put it in perspective and let you understand that if you overdo it on this it’s not really much better than overdoing it on this. Also the ingredients for these Lays are only potatoes, vegetable oil, and salt. So they both have three ingredients. This is very clean but it’s still dense in calories and fat and sugar. Just like this. I mean you think about it a potato, a potato is not bad for you. It’s once they douse it in oil and fry it that it becomes bad for you. So don’t demonize foods. You know this is not a bad food and this is not a good food.
Both are fine they are what they are but just recognize that we have to consume both of these in moderation. Not just one of them. At the end of the day too many calories and fat from a good thing can be just as damaging of too many calories and fat from a bad thing. I hope you guys got some snack ideas but most importantly I hope you learned something from this video and if you did would you mind giving it a thumbs up and sharing it on social.
I do love making these kinds of educational videos because I think they offer light bulb moments for a lot of people but remember I don’t make these to tell you what to eat or what or what to not eat. I’m also not trying to tell you how to eat. I do it so that we can be honest and see the facts and make educated decisions. So if we decide to eat choices that provides less fuel that’s allowed. But do it because you make the informed decision while aware of what that means.
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