Is Your Work Stress Affecting Your Health? Here’s How To Know

Dealing with stress can take a huge impact on your general state of health. While work-based anxieties can rear their head from time to time, chronic stress can soon take its toll on your overall wellbeing, affecting your ability to get even the simplest of tasks done. Knowing the difference between a little tension and long term stress can make it easier for you to deal with periods of hardship and ultimately, show your stress the back door. It might be hard to see the light but at the end of the period, you can have a much better understanding of your health and wellbeing.

You Rarely Take A Break

Do you feel simply too stressed to enjoy yourself when you take a break from work? You could be dealing with chronic tension. Stopping your work at several points during the day can actually have positive ramifications for your health, giving you the time in which to decompress and run through any difficult problems. If you continue to work on an issue without finding a solution, you can simply become more stressed, tired and unable to think clearly. Try and schedule in an exercise class that you simply can’t cancel. The exercise can boost blood flow throughout your body and make it easier for you to deal with any issues on your mind.

You Can’t Remember Anything

Struggling to type? Can’t remember the name of the person sitting a few seats down from you? It could be a sign of stress. If your brain is on overload, it can make it even harder than usual for you to perform even the simplest of tasks, which can only make you feel more frustrated. Research into the subject has even revealed that cortisol can interact with your memory, causing premature brain aging. Try taking a day for yourself at least every week. Scheduling in the time might make it easier for you to kick back and if you’re struggling to switch off, just remember that you need down time in order to do your best at work.

You Flit Between Tasks

Going from one meaningless task to another can be a great way to waste your time and avoid working on a big project. If you find yourself shifting from one menial task throughout the morning, it could be due to restlessness, which in turn is a symptom of stress. Overworking your brain can lead to a greater feeling of stress, making it harder for you to tackle the really big problems you might have at work. As much as you can, try to do one thing at a time and tackle your most difficult tasks in the morning. You’re more likely to concentrate and avoid feelings of stress as a result of not getting things done.

You’re Taking Painkillers

If the afternoon brings with it a fresh wave of pain, stress could be to blame. Consistently taking painkillers at work is most likely to come about as a symptom of anxiety and it can only worse over time. When you’re stressed, the muscles on your scalp and neck tense up, leading to more headaches and strains. If things get really bad, try turning to yoga or meditation as a way of dealing with the feeling. You can destress for a few minutes after lunch and feel all the more focused in the afternoon.

You Finish Your Day With A Drink

There’s a big difference between wanting a drink at the end of the day and needing a drink at the end of the day. While you might choose alcohol as a way of celebrating from time to time, you should never be using it as a way in which to destress after a heavy working day. Feeling like you need a drink in order to really relax can signal a deeper problem at play. If you’re finding that after work drinking is starting to become a daily ritual, it could be time to start addressing the problem. Try writing down all the things that are on your mind, and how you might go about solving the issue. Talking about your issues or confiding in your colleagues can be a great way of getting the ball rolling, helping you to solve the issue and squash your stress.

Lose Weight Without Taking On A New Lifestyle

How can you lose more weight without making drastic changes to your lifestyle? It’s something that all people on a health kick want to know and yet, up until this point, there has been a serious lack of information on the subject. While following a healthy diet and exercising sufficiently are the best way to go about shifting the pounds, there are a number of small tweaks you can make in order to up your chances of success. These healthy tips won’t interfere with your existing lifestyle, letting you go about your business as normal. If you’re really going to lose weight, you want to make sure that it’s going to stay off for the long haul.

Start Your Meals With Water

While you should always drink water with your meals, you can boost your hydration levels before you eat in order to ensure that you don’t over-consume at dinner time. Liquids fill out your stomach, meaning that you will eat less in order to feel full. While you shouldn’t use water as a way of replacing your meals, you can ever so slightly up your intake of the stuff in order to eat that little bit less.

Focus On Portion Control

When it comes to losing weight, it really is all about what you’re eating. Measuring out your ingredients and snacks before you eat them can really help you to gain control of what you’re putting in your body and avoid overeating. It might take a while to get used to in the beginning but before long, the right portion sizes will become second nature to you.

Keep On Eating

It might seem counterintuitive if you’re trying to lose weight, but maintaining constant eating habits throughout the day can actually help you to stay more healthy. Going too long without eating can cause your blood sugar levels to crash and you to turn to high energy, high sugar foods in order to get it back up. Consistently staggering your meals throughout the day will prevent your blood sugar levels from getting too low, making it easier for you to choose healthier eating habits as you go.

Choose High-Protein, High-Fiber Foods

When you’re planning your meals, it’s a good idea to go with specific ingredients in order to stay healthier. High fiber, high protein foods will keep you fuller for longer throughout the day, helping to keep your blood sugar level at a constant in between meals. Foods that are rich in both protein and fiber also tend to be more filling than other varieties, meaning that you will feel satisfied all the more quickly.

Make A Light, Early Dinner

Your dinner can have a huge effect over how you feel for the rest of the night. In general, eating a lighter dinner earlier in the evening can make it easier for your body to digest the food that you’ve taken in, helping you to feel healthier in the morning. Keeping your dinner to an earlier hour will ensure that you don’t have digestive issues during the night, making it all the easier for you to get a better night’s sleep.

Turn In Early

Your sleep has a huge effect on the state of your health. Making sure you’re getting enough shut eye during the night can make it all the simpler for you to keep up healthier lifestyle choices and stick to a balanced diet. The more rested you are, the less that you will feel you need to turn to high calorie, high sugar products in order to keep going. You will have more energy for your workouts and be able to burn more calories over the course of time.

Switch Up Your Dessert

Cutting out all unhealthy options might seem like a good way to go with your diet but pretty soon, your limited intake of food will cause you to make bad eating decisions. If you’re struggling to fight your cravings but want to keep healthy eating habits, it’s worth adapting your existing diet. Instead of preventing yourself from eating something sweet after a meal, try opting for a square or two of dark chocolate. You will get a taste of something sugary without going overboard with your treat.

Wave Goodbye To Back Pain With These Posture Improving Moves

Bad posture habits can soon become a real pain. If you fail to sit in the right position throughout the day, you risk doing your back some serious harm and over time, you can really start to feel the consequences. Fixing your back starts with your fitness routine and once you start to make a few changes to your routine, you can seriously notice the difference. Improving your posture all starts with building up your strength. By focusing your attention on certain daily habits, you can start to hold yourself up higher and feel all the benefits. These toning tips are for more than just looking good and once you make them a part of your daily routine, you might wonder how you ever did without them in the first place.

Stretch and Go

The state of your physical health plays a huge role in the health of your emotional wellbeing. Taking proper care of your body feeds into every part of your normal life, helping to make even the most mundane of tasks a whole lot more easy. If going to the gym to workout doesn’t appeal to you, there are hundred of other choices out there, targeted towards different areas of your fitness. If you’re starting off with focusing on your posture, there are a number of simple routines that you can get under your belt in order to make the task a whole lot more easy. Shoulder rolls, chest releases and side bends will all help to tone up your core muscle groups and make holding yourself tall that bit easier. You can improve your health in baby steps and see all the positive effects it can have.

Turn To Technology

We’re a generation of slouchers. Never before have some many people had so many back and neck problems and the issue comes largely down to the fact that so few of us are able to hold our bodies in the right way. Slouching has been described as the smoking of our generation and if you do it for too long, you might start to notice adverse side effects. If you’re struggling to hold yourself up straight in the office, however, there are a number of ways to get around the problem. You can try to make the move to a standing desk like so many others, making it easier to elongate the spine. You might also like to try your hand at muscle stimulation technology, which is designed to monitor your sitting posture. Used alongside exercise, these tools can help you to understand more about the way you hold yourself and how you can improve it.

Sit Up Straight

Practicing good working posture can make all the difference to how you feel at the end of the day. Getting into the habit of holding yourself up straight will make perfecting your posture a whole lot easier, improving the strength of your muscles at the same time. Your natural sitting pose is the best for your back, helping to keep your spine and joints pressure free over stretches of time. You should hold yourself in a position that is straight but comfortable to keep up for some time. Try and maintain a 90 degree angle between your arms and your keyboard so that you don’t have to lean forwards in order to work. Your screen should also be at the right height so that you avoid craning upwards to read what you’re writing. Experiment with the angling of your equipment and lock things in place.

Breathe Deeply

Practicing meditation can work wonders for both your physical and mental wellbeing. If you’re practicing bad posture, you’re more likely to suffer from shallow, insufficient breathing as your body lacks the space in which to take really deep breaths. Bad posture and bad breathing are interconnected and over time, they can take a toll on your general health. Breathing practices and meditation can seriously help to turn things around, however. Sitting on a yoga mat, place both of your hands on your diaphragm, in the center below your lungs. Using your hands as a guide, breathe in to extend the diaphragm, feeling it move as you do so. As you exhale, your diaphragm should become move inwards, expelling the air from your body. Holding your body straight will allow you to breathe deeply like this, making it simpler to extend the diaphragm. Practicing this technique once a day can help you to get into better posture practices, making it easier to hold yourself in the right way.

How To Lose Weight Without The Hunger Pangs

Losing weight is a long old process. Crash diets and fad eating plans might help you to shed the pounds in a matter of weeks but before long, you’re likely to have piled all of the weight back on. In order to give your body the best chance of getting rid of the pound and keeping them off, you need to go about the dieting process slowly, committing to a long term, healthy eating plan. It’s all about the types of foods that you choose. A fast metabolism diet can help to give your metabolic system a boost into action, helping you to burn off the food that you eat at a much faster rate.

The rate that your body converts food into energy, your metabolism controls how quickly the calories you take in are burned off and how much gets stored for later as fat. The faster your metabolism is, the more rapidly that you will use up the energy from food. As well as exercising, you can control your metabolic rate through the foods you eat, kicking things into gear that but faster. This fast metabolism diet will give your body the right kind of fuel, making it easier for your body to get the essential nutrients from what you’re eating.

To get going on your fast metabolism diet, you’re going to need to get a few basics into place. The entire process takes part in three main phases, focusing on a number of different food groups. The first phase will take a focus on carbohydrates and fruits, helping to keep you fuller and keep you going for longer. While you will want to focus on foods like quinoa, brown rice, watermelon and cantaloupe, don’t forget to keep eating healthy proteins like chicken, fish and eggs along the way.

During this phase, try mixing up your recipes to get the most out of each meal. Grilled chicken salads, rice bowls, mixed fruit and crudites can work well throughout the day, helping to keep you full and focused.

After four days on phase one, it’s time to move on to the second phase of the fast metabolism diet. In this part of the process, lean proteins and vegetables are the focus, helping your body to begin to cut down any residual fats. Foods during this part of the process should consist of ingredients like egg whites, lean white meats, fatless beef and a variety of vegetables. The more colors that you can get on your plate in one sitting, the better, so don’t be afraid to pile those veggies up high!

When it comes to recipes during this phase, try getting a good mix of protein and vegetable content in each sitting. Egg white omelets, steamed white fish, mixed vegetables and fresh salads will become your best friends, so ensure that your fridge is well stocked with ingredients.

Moving on to the final phase, it’s time to incorporate a larger mix of balanced food groups into your meal plan. While this might be the most inclusive phase of them all, don’t forget to consider your recipes with a healthy slant; it should be about weight loss, after all. Phase three is all about healthy fats, sustainable carbohydrates and fresh fruit and veg, so try your hand at the types of recipes on offer. Fruits high in sugar should generally be avoided and any fats you eat should be high in monounsaturates. Snacking on fruits and nuts is a great way to keep yourself ticking over during the day, keeping going while staying healthy.

Recipes including ingredients like avocados, oily fish, nuts and fresh vegetables will serve you well in this final phase. In general, making sure you get a balanced mix of ingredients is the best way to go and will help to keep you feeling fuller for longer.

While this kind of a diet can be effective in the short term, it should not be carried on for longer periods of time. High metabolism phases are a great way of kicking your body into action, making it easier for it to begin the energy burning process. Returning to healthy eating habits can help to continue the weight loss trend, keeping your body in better shape for even longer!

5 Bedtime Yoga Poses For Better Health

Struggle to destress before going to bed? It might be time to incorporate yoga into your routine. Naturally relaxing, yoga exercises are centered around deep breathing, increasing the saturation of oxygen around the body. Despite the fact that sleeping naturally relaxes your body, going to bed is not always enough for you to switch off entirely from the day’s tensions. Practicing yoga in your bed just before you turn off the lights can help to give your body a good stretching and release any anxieties you might be carrying from the day. By making this a part of your nightly routine, you will be able to switch off without a second thought!

Child’s Pose

One of the most relaxing positions in yoga, the child’s pose is great to stretch out your back and neck. If you’re working long hours in front of a computer, you’re likely to carry a great deal of tension in this area and over time, it can really start to affect the strength and flexibility of your muscles. Sitting on your heels, slowly reach forwards with your arms, stretching them flat out in front of you. Hold the pose for a few counts, breathing deeply as you do so. While your chest and back get a good stretching, you will be able to let your problems dissipate and let go of any tensions. Focusing on your breathing can enhance your respiration skills, making it easier for you to practice calming breathing throughout the day.

Thread The Needle Pose

While it might look like a strange pose to master, thread the needle can work serious wonders on your lower body muscles, so it pays to get it under control. In order to get into position, you need to begin on your hands and knees, letting your head hang naturally downwards. Exhaling at the same time, thread your right arm under your left arm, facing your palm upwards. Rest your right ear against your pillow and look towards your left side. As you get into the pose, relax your lower back, letting all of your tension fade away. Breathe deeply on this side and then repeat on the opposite side of your body. The pose will gently open up your upper back and chest muscles, detoxify your upper body and send oxygenated blood to your extremities.

Supta Virasana

If you struggle from digestive issues, the supta virasana can help to boost blood flow to the tummy area, easing any tension you might be carrying. To pull off this move, begin sitting on your heels. Slowly, ease your body back onto the bed behind you, using your elbows to support your back and core as you relax down. Once you’re supine on the bed, stretch your arms out above your head and relax your head on your pillow. Hold the pose for up to one minute, breathing steadily and deeply as you do so. The supta virasana can help to improve digestion, as well as stretching smaller tendons and ligaments in the legs. If you suffer from leg issues, this pose can seriously help you out.

Savasana

The ultimate in relaxing yoga poses, the savasana can really send you off to sleep. To perform savasana, you need to be lying on your back. Spread your feet ever so slightly apart in front of you and keep your arms at your sides, palms facing upwards. Tightening the muscles in your legs, gently lift them off the floor, inhaling as you do so. When you exhale, release the tension in your muscles and slowly pivot your legs to the ground. Performing this pose can help to release stress, reduce fatigue and generally calm the mind.

Jathara Parivartanasana

While it might be a mouthful to pronounce, jathara parivartanasana is worth getting under your belt simply for the health benefits it can hold for the body. Lying on your back, gently draw your knees together, using your hands as a way of support. Bring your knees together and position them towards your left side, keeping your arms stretched out flat. Breathe deeply in this position before switching your body to the opposite side. The pose can help to boost your digestion, improve your posture and release any tension you might be carrying in your lower back. You’ll be feeling better before you know it!

Want To Get In Shape? Here’s How To Fall In Love With Running

How do you like to work out? We all have our own methods and whether we like them or not, we tend to stick to what we already know. It turns out, however, loving how you work out can make all the difference to your fitness routine. Many of us turn to running as a quick and effective way of getting into shape, without really knowing what we’re doing. Before long, we might be sick of the whole thing, begrudgingly sticking to our schedule without really loving what we’re doing. Getting into running takes a little time and effort but by switching up your exercising approach, you can really begin to fall in love with the exercise. Once you persevere and build up your fitness levels, there will be no stopping you!

Test Your Mind

The biggest thing getting in the way of your ability to succeed in the running field is your mind. Getting over your mental barrier is the first challenge that you’ll experience, so try to get into the act with a gameplan in place. If you feel like you simply can’t keep on going, will yourself to take a few more steps before you stop. While you might need to slow down the pace if you’re feeling tired, keeping your legs moving is the best thing that you can do. The first run might be painful, but the next one will feel all the more easy.

Sign Up For An Unusual Race

Running without a purpose can be a hard pill to swallow. If you’re getting into the activity for the first time, try giving yourself a fun challenge in order to motivate yourself. While signing up for a short running race can serve you well, seeking out an obstacle course can be even better for your motivation. Obstacle races are a great way of letting loose, testing your fitness and boosting your confidence levels. Training with the challenge in mind will add a little extra interest into your workout sessions and help you to keep going for that bit longer.

Use It As Stress Relief

One of the best things about exercise is its ability to help you destress. If you’ve had a hard day at the office, try searching for your running shoes rather than reaching for that bottle of wine. Even if you go for a short sprint, you can effectively work through what’s bothering you and get rid of any leftover anxiety from the day. Longer runs can serve as great fuel to run through more complex problems and come to a solid decision. Running will help your body to get into shape, but it can help out your mind a great deal more.

Explore Your Local Area

Want to get to know a new area? Running is a great way in which to do so. If you’ve just moved somewhere for the first time, jogging around new neighborhoods can make it much easier to get a lay of the land. Look at a map before you go and aim to run down a new set of streets each time you head out. Similarly, if you’ve been living in a place for a long time already, try and use the activity in order to expand your understanding of the city. Aiming to explore new places for later can really fuel your running fire, giving you the motivation to go further each time you head out!

Track Your Progress

If you’re heading out without any idea of how far you’re going or how fast you’ve been running, it’s easy to lose all forms of motivation. In order to give yourself fuel for the next run, try downloading an activity tracker in order to keep count of your progress. Running apps will collect all of your data, helping you to understand your speed over a period of time and any personal bests you might have set. Each time you go a little faster, celebrate your achievement. It will be a great push to go a little faster the next time.

Watch Other People Running

Need a good excuse to get on your running shoes? Let other runners be your motivation! Going to watch a marathon can be a great way of motivating yourself to keep going with your own training. Seeing why others are running and who they’re doing it for can really help you to fall in love with the sport. It’s not always just about getting into shape.

Dealing With Skin Tags? These Natural Remedies Will Help You Out

Dealing with skin-based problems is something that most people have to do at some point in their lives. From acne to eczema, there is no end to the types of skin issues that can flare up but on the whole, there are a huge number of cures out there to tackle the biggest of problems. When it comes to skin tags, however, there is a serious lack of information about how the treat them. Flesh-colored outgrowths on the skin, skin tags are often confused as warts. While they don’t cause any pain, they are often a source of irritation for the sufferer, growing on a number of parts of the body. Although they might cause a great deal of distress, however, skin tags are easily cured thanks to a set of natural remedies. These home cures can be tried by anyone, helping to beat the issue once and for all.

Tea Tree Oil

A wonder oil against acne and oil build up, tea tree oil can be used for a range of complexion-based issues. When it comes to skin tags, it’s no different, either. Packed full of antibacterial, antifungal and antiviral properties, the oil can safely and effectively get rid of skin problems, helping the complexion to return to normal health. Primarily a drying oil, tea tree can work with skin tags to dry the issue from the inside out. Working its way slowly beneath the skin’s surface, the oil gets to work on the skin cells, helping to remove the issue painlessly over a course of two weeks. Simply rub the oil on the affected area every night, leave it to sink in and watch as your complexion returns to normal.

Oregano Oil

While you might be more accustomed to using oregano as part of your cooking, it can just as easily be used as part of a healthy skincare routine. Oregano oil is an effective natural remedy, helping to get rid of a whole host of issues. The aromatic leaves are packed pull of antibacterial and anti-inflammatory properties, known for helping in the build up of skin tags. While it can take between 2 and 4 weeks, the treatment can be very effective. You need to mix the oil with coconut oil, apply the ointment three times daily to the area and wait for your skin to clear up!

Castor Oil

While castor oil is often an ingredient in common oil-based products, it can safely be incorporated into a balanced skincare routine. When used as a singular ingredient, the oil helps to prevent the growth of bacteria that are associated with skin tags. To treat your complexion with the antibacterial oil, combine it with bicarbonate of soda in order to form a sticky paste. If it’s not pliable enough, try adding in a little citrus oil to reduce the tacky texture. Apply the paste to the area for ten minutes twice a day to let it get to work. Alternatively, you can leave it on overnight, covering the area with a band-aid.

Lemon Juice

Naturally acidic, lemon juice works well as a disinfectant against unwanted bacteria. Thanks to its cleansing properties, lemon juice is an effective agent against the build up of skin tags, helping to improve the quality of the skin. The citric acid in the juice works inside the cells, helping to decompose them as they grow into a new tag. As a powerful disinfectant, the juice can also stop the growth of new cells, helping to keep your skin clear and tag-free.

Apple Cider Vinegar

When it comes to natural cures, apple cider vinegar takes some serious beating. Loaded with antiseptic properties, it can help to fight off a number of skin issues that might build up over time. Apple cider vinegar works to destroy the skin cells that are growing within the tag, helping to get rid of it before it’s even formed. Better yet, it can also get rid of any bacterial overgrowth that might result in itchy skin. To use it as a part of your routine, dab a little onto the affected area with your finger or a cotton ball. It might sting at first, but try to leave the apple cider vinegar on for a few minutes before you remove it. Once it dries, you can wash it off.

6 Superfoods You Need To Add To Your Grocery List

We’ve all heard about superfoods before. Rich in nutrients, superfoods can be added to any healthy diet for an extra boost in the right direction, helping you to get even more out of your food. Piling up on superfoods can benefit so many areas of your health and the more of them that you eat, the better that you will feel. While you might eat a healthy, balanced diet, turning your attentions towards certain foods can seriously help you to get in shape. These superfoods might seem innocuous but buried inside their skins is a whole world of nutritional potential. It’s time to get eating!

Quinoa

When it comes to healthy foods, grains are up there amongst some of the best. Despite their tiny appearance, quinoa are packed full of incredible nutritional potential, helping you to load up on all the essentials in one sitting. Used as a perfect alternative to rice or pasta, quinoa can help you to get your fill of amino acids and proteins, ensuring that you will feel even fuller for longer. Mild in flavor and incredibly easily adapted, quinoa can soon become a part of your regular eating plan.

Kale

The leafier and greener the vegetable, the better. Such is the case with kale, one of the healthiest superfoods in the world of nutrition. While the vegetable is a fantastic source of iron, it is also packed with more antioxidants than most other foods on the planet. Helping to eliminate free radicals in your system, antioxidants cut your risk of developing certain diseases, keeping you on a healthier track throughout your life. As well as this, the vegetable is a great source of fiber and calcium, promoting a better quality of health.

Chia

If you like to experiment with your breakfast, then the chances are that you’ve already tried chia pudding as a way to start your day. Despite their somewhat strange texture, chia seeds are gaining popularity, enjoying a healthy following of breakfast fans. The followers might have good reason for their food of choice, too; packed full of fatty acids, the seeds help to promote a healthier heart and circulatory system. As well as this, chia seeds are packed full of iron, calcium, magnesium and potassium, keeping your body well balanced throughout the day.

Green Tea

How do you like to start your day? There’s good reason why you should be sipping on a cup of green tea. As well as helping to keep you feeling alert, green tea can offer a whole load of nutritional properties that you simply won’t find in a cup of coffee. The secret to the drink is its high quantities of antioxidants. Loaded with the stuff, green tea can help to ward off the development of diseases such as cancer and heart disease. The chemicals inside the drink are known to slow the development of irregular cell growth, keeping your internal system in better shape for even longer.

Watermelon

A fruit with one of the highest water contents out there, watermelon isn’t just a great way in which to stay hydrated. Low in sugar and high in essential vitamins A and C, the fruit is a great way to up your nutritional count in between meals. As well as helping you to get your fill of healthy nutrients, watermelon is also believed to help to lower blood pressure and reduce the risk of heart disease. That’s not bad for a tasty summer treat!

Pistachios

We all know that eating nuts is a great way to boost our health but how many of us know which varieties can help with what? If you want to get more superfoods in your life, you would do well to turn your attentions to pistachios. Despite their tiny size, the nuts are bursting with protein and fiber, keeping you fuller and in better health. Cholesterol-free, the nuts can be enjoyed as a healthy snack, letting you fill up in between meals without any of the guilt.

Eat These Foods After You Workout To Lose More Weight

When it comes to losing weight, there are a whole load of ways that you can maximize the process. While workouts might be high on your agenda, it is the types of foods that you eat before and after you exercise that can make all the difference. Making these products a part of your regular diet can make all the difference to your performance, wellbeing and recovery time.

Sufficient nourishment before a workout can help your body manage its energy production, preventing it from drawing stores from essential organs to help you keep going. During your fitness regime, your body’s glycogen production will become depleted and in order to keep going, it is important that you give them a boost as quickly as possible. Eating while your metabolism is still active can help to burn off excess fat while giving you a quick burst of energy. The sooner you eat, the better you will feel for the rest of the day.

Nuts

Filling your body with the right kinds of foods before you workout will make all the difference to the level of your performance. If you really want to feel good during your routine, try snacking on nuts before you get going. Foods like almonds and nuts contain a hefty serving of carbohydrates, which are essential for you to keep going throughout your workout. An hour before you’re due to start, try eating a small serving of the nuts, accompanied by a bottle of water. Your body will have enough time to digest the food and you can start to feel the effects as soon as possible!

Oatmeal and Berries

If you’re an early morning type of person, there is no better way to get into your workout than by eating oatmeal and berries. As a pre-workout food, oatmeal is one of the best choices there is. The food is packed full of slow release protein, which can keep you feeling fuller and help your muscles to recover during the aftermath. For an extra burst of energy, try topping off your oatmeal with carbohydrate-rich berries. The two foods together have everything that you need for a successful workout and will help to keep you fueled for even longer!

Whole Grain Bread

When it comes to pre-workout fueling, it’s all about filling your body with the right kinds of carbohydrates. Complex carbohydrates will do the best job, slowly releasing their energy to give you a steady stream of fuel. To add in a little protein to the mix, try topping your bread with low fat cheese. The nutrients will prepare your body for an intense workout, helping to keep things running internally even when you feel tired.

Whey Protein Drink

After you’ve finished your workout, you need to start refueling your body and building back any muscle wastage. Getting a shot of protein into your system can help to reduce any muscle loss you might have experienced while giving your energy stores a boost. Protein shakes are one of the best ways to instantly refuel and, thanks to their easy nature, they can be easily kept in your gym bag for immediate consumption. While you might want to mix your protein shake with regular milk, almond milk can go one better. Packed full of fiber, potassium and essential vitamins, it will give your body everything it needs and help you to get back on track.

Eggs

Protein packed foods are essential for refueling after a workout and in general, lean varieties are always better. If you’re feeling that post-exercise slump, snacking on a boiled egg can help to get your energy levels back to normal. Eggs are a great source of protein, helping to build back your body’s stores and kick up your energy levels. If you want a little more sustenance, try teaming yours with a glass of orange juice. The drink is loaded with healthy nutrients and carbohydrates, giving you a boost of fresh energy in the process.

Slow Fitness: Why You Should Walk Your Way To Better Health

Exercise is one of the essential parts of leading a healthy life and for many of us, there is nothing more effective than a regular jogging session. While running yourself to good health is one of the best ways to get into shape, there are a number of downsides to the sport that only intensify as you get older. Although running can boost your heart and circulatory system, it puts a great deal of stress on your joints that, if you’re not careful, can only worsen over time. There is another way, however. Walking has revealed itself to be something of a frontrunner in the fitness world and it’s not hard to see why. Good for your heart and gentle on your joints, the activity is a great way to stay in shape and might just be the thing you need for a successful fitness routine!

It Focuses Your Mind

The steady pace of walking makes it a perfect fitness candidate to do a little meditation on route. Exercise is one of the best ways to get past the tensions and stress of daily life, helping you to clear your mind whilst getting a little fresh air. Following a continuous path is a great way to run through any issues that might be on your mind and find a clear solution. Once you reach the end of your route, you might just have all the tools in place to get over any problem you’re facing!

You Don’t Need Equipment

While you might have to travel a certain distance in order to reach your nearest gym, walking can be done practically anywhere; all you need is a good pair of shoes. If you’re trying to cut back on your spending, explore the local area or just get out of the house, walking gives you the perfect opportunity in order to do so. You can get just as good an effect in the city as in the countryside; all that matters is that you’re switching off, getting outside and focusing on your own thoughts a little.

It Works Out Your Body

Walking, even when it is done at a relatively steady pace, can give your body everything it needs in order to get in really great shape. Steady, regular exercise can work wonders on your muscle strength and tone, helping you build up your fitness and endurance as you move. If your body is aching from a long day in the office or you’re simply feeling restless, going for a brisk walk will help you loosen up. By the time you get home, you will have tired out your body and mind, helping you completely switch off at the end of the day.

It’s Easier On Your Joints

The constant jarring between the sidewalk and your feet can rattle your joints and if you’re not careful about it, running can really begin to affect the way you move. On the other hand, walking can give you all of the same health benefits while going a little easier on your bones and joints. The slower pace provides more of a cushion between the tarmac and your knees, making it easier for them to absorb the shock. If you want to pick up the pace a little bit, you just need to walk a little faster. Your heart will get a workout and your joints will still get the rest they need.

It Will Shut You Off From DIstraction

Do you ever feel like you’re not really connecting with the present moment? With the constant call of social media, digital tools and work, many of us find it hard to exist in the here and now, choosing instead to live our lives through our smartphones. Over a course of time, this kind of activity can have a negative effect on your wellbeing, leading to greater bouts of stress and anxiety. If you really want to focus on what’s in front of you, try using walking as a healthy tool. You can explore your local environment, leave your worries behind you and work through your day in the office. Turn your phone on airplane mode and bring along a little music as white noise if you like. The freer your mind is, the more easily you will be able to focus on what’s in front of you.