Tag Archives: diet

Diet and exercise by Paige Johnson

Hello, dears!

Paige from Learnfit.org is visiting us again! She loves offering her advice on weight lifting and strength training. Today she´s here to talk about diet and exercise.

“Diet and exercise are oftentimes directly associated with a slimmer waistline and improved muscle tone, but the pair can affect your physical health in more ways than just physical appearance.

What Are You Eating?

The food you put in your body can reduce the occurrence of negative health issues and promote a healthy heart and prevent disease. High blood pressure, or hypertension, may result in heart failure and premature death, but by incorporating heart-healthy foods into your diet such as whole grains, poultry, fish, and nuts, you can reduce your risk of developing hypertension.  Eating right can also boost your immune system to build up your body’s defense against communicable diseases, and even help combat depression and addiction.

However, eating right means eating the right foods such as fruits and vegetables, which contain key vitamins and nutrients. The following vitamins are essential to physical health:

  • Vitamin C – boosts iron absorption, enhances immune function, promotes healthy gums, resolves to bruise (citrus fruits, cantaloupe, mangos, kiwis, pineapple, strawberries, leafy vegetables, asparagus, avocados)
  • Vitamin A – prevents cell damage, heightens infection resistance, maintains skin of gastrointestinal and respiratory tracts (apricots, carrots, sweet potatoes, pumpkin, yellow squash)
  • Vitamin B-6 and B-12 – vital for central nervous system, essential for the metabolism of amino acids and protein synthesis, improves immune system function (dark green leafy vegetables, legumes, nuts, seeds)

As you make changes to your diet, make sure you eat at least three meals a day or five small meals throughout the day, and avoid skipping breakfast. Aim for balance, and eat a variety of foods such as grains, lean meats, dairy, fruits, and vegetables.

Get Moving

According to research presented by the CDC, physical activity can strengthen your bones, build muscle, and reduce risk of diabetes and cardiovascular disease. Your bones, joints, and muscles support your body and enable you to move, so it is important to protect them. Physical activity can slow the loss of bone density, help with arthritis pain management, and help you increase and maintain muscle mass and strength. By getting active, you can also reduce the risk of heart disease by improving cholesterol and fat levels, keeping blood vessels flexible, and reducing inflammation of the arteries. Beneficial changes in cholesterol include a decrease in unhealthy LDL cholesterol, and an increase in healthy HDL cholesterol. Exercise directly affects the heart itself too. As you exercise, your heart grows stronger, enabling it to pump more blood with each beat, and work at maximum capacity with less strain. The resting heart rate of those who exercise is also lower, as the heart exerts less effort to pump blood through the body.

Blood pressure can be regulated through regular exercise as well, with sedentary people having a 35 percent greater chance of developing high blood pressure than those who are regularly physically active. Regular exercise keeps arteries flexible, benefitting blood pressure, but keep in mind that high-intensity activity may not lower blood pressure as effectively as moderate-intensity exercise such as walking, gardening, or dancing. If you have high blood pressure or heart disease, ask your doctor before starting any kind of physical activity to maximize the benefit and reduce the risk of causing further damage.

As you find ways to get moving and active, think of creative ways to incorporate it into your daily life. Perhaps you’ve always wanted to learn archery or a new style of dance. Include your family and friends by having an epic battle of freeze tag, or working together on a home project such as building a treehouse or planting a garden. Diet and exercise improve your health, so you might as well have a little fun while you are at it.

Free Fitness Advice

Hello, dears!

New Year, New Service 🙂

Also, because I´m going to reach 1500 WP followers soon and I want to celebrate and appreciate your unconditional love and support. So, I´ve decided to give free fitness advice instead of a cheesy post.

If you are already struggling with your Resolutions, you want a professional judgment, a fresh look or/and a sincere opinion, I would love to hear from you.  Click on the image below to fill the test, and I´ll be back to you as soon as possible.

free-fitness-advice

A little more

“Much good work is lost for the lack of a little more.” Edward H. Harriman

Evernote for fitness: Saving your old data.

evernote-for-fitness

Hello and welcome to this new chapter of Evernote for Fitness.  Today, we´ll learn how to:

  • Go paperless/Photo capture.
  • Create a new note.
  • Attach files to your notes.
  • Select multiple notes, and
  • Merge notes.

If you have done your homework, you´ve created your account, and a notebook for fitness. The first thing you should do is save all your workouts and diets. This way, we are preventing future losses.

We can reunite all kind of files in Evernote and make it our fitness command center.  The first feature that caught my eye was photo capture. Grab your old papers, and your phone. Click on the camera icon.
evernote-photo-capture

Automatically, Evernote will capture your papers. evernote-photo-capture-2

Honestly, I´m delighted by this feature. Think if you have one thousand sheets, one thousand clicks. Maybe I look lazy, but this is definitely a great idea!
You can save as many pics as you want in a single note, or you can make a note with each pic. Of course, you can reorganize and edit all your notes anytime later.

Let´s save a single pic as a single note first. Click “V” and chose a title for your note (Dark red). Then, click on the notebook icon to pick the notebook you want to save the note (Light red).
evernote-photo-capture-3

Click “V” again to save your new note.

You can also add any file from your phone or pc. If you want to add files from your phone, click “+” to add a new note, and select the clip icon.

evernote-photo-capture-4

I have some recent workouts in my phone memory for this occasion. Again, I save each pic as a note.

evernote-jordan

Later, I check my new notes on my pc, I realize they are too many. How do I fix this? Select multiple notes, holding “Ctrl” and clicking on the notes you want.  You´ll see your selection on the right side of your screen, and some options. One of them is “Merge”.

evernote-merge-notes

evernote-merge-notes-2

You´ll get a single note with all the data:

evernote-multiple-pics-attached

Pdf, excel files, docs saved on your pc? Press Ctrl + N to create a new note. Then click on the clip button, and add your files. When you finish, you have all your data on all your devices, anytime.

evernote-pdf

Next week, we´ll see how to add more content using the Evernote´s browser extension.

Guess who’s still losing weight!

That would be….um…ME! WOOOHHOOO!!! I was so happy when I woke up, stepped on the scale and saw this number! I definitely had a special coffee to celebrate my new weight of 58,3 kgs or 1…

Origen: Guess who’s still losing weight!

World Premiere

Hello, dears 🙂

If you do exercise is needless to say how important is to keep track of your workouts, diet, etc.

So, I´d like to invite you to the World Premiere of my very first work with InDesign. This is much easier than videos, and I think this template will be useful for some of you 🙂

Click here to download and keep track of your fitness journey. Don´t forget to share with your friends 😉