Green Tea

HEALTH BENEFITS OF GREEN TEA

Green tea is not only delicious and refreshing, it’s also got some amazing health benefits! These days, tea is the most widely consumed beverage in the world, second only to water. Millions of people drink tea every day and studies suggest that green tea in particular has many health benefits.

Green Tea in History

In traditional Chinese and Indian medicine, practitioners used green tea as a stimulant, as a diuretic to help rid the body of excess fluid, as an astringent to control bleeding and help heal wounds, and to improve heart health. Other traditional uses of green tea included treating gas, regulating body temperature and blood sugar, promoting digestion, and improving mental processes.

Antioxidants and Your Health

Green tea is made from unfermented leaves and reportedly contains the highest concentration of powerful antioxidants called polyphenols. Antioxidants are substances that fight free radicals, the damaging compounds in the body that change cells, damage DNA, and even cause cell death. Many scientists believe that free radicals contribute to the aging process as well as the development of many different health issues, including cancer and heart disease. So not only can green tea ward off a number of health problems, it can also help keep you young!

Weight Loss Benefits

Clinical studies suggest that green tea extract may boost metabolism and help burn fat. One study found that the combination of green tea and caffeine improved weight loss and maintenance in people who were overweight and moderately obese. Green tea, combined with diet and exercise, can really help with your weight loss efforts and your overall health, Columbus fitness centers can help, too!

Diabetes and Other Uses

Green tea has also been used to control blood sugar levels. Studies suggest that green tea may help prevent the development of type 1 diabetes and slow the progression once it has developed. In people with type 1 diabetes, their bodies make little or no insulin, which helps convert glucose or sugar into energy. Green tea may help regulate glucose in the body. Green tea can even help prevent tooth decay by killing the bacteria that causes dental plaque. Green tea may also be useful in inflammatory diseases, such as arthritis. Chemicals in green tea may also be help treat genital warts and prevent symptoms of colds and flu. Can you believe all of these great health benefits?

Why Go Green?

Why don’t other Chinese teas have similar health-giving properties? Green, oolong, and black teas all come from the leaves of the same plant. What sets green tea apart is the way it is processed. Green tea leaves are steamed, which prevents the EGCG compound from being oxidized. By contrast, black and oolong tea leaves are made from fermented leaves, which results in the EGCG being converted into other compounds that are not nearly as effective in preventing and fighting various diseases and promoting good health.

Nutrition

FOODS THAT REDUCE STRESS AND PROVIDE NUTRITION

If you’re a stress eater, you need to find foods that will provide you with nutrition so that you’re not tempted to eat foods that are bad for you. With so much going on in our lives every day, stress is something that we have to learn to deal with the right way. Here’s a list of some super foods that are not only nutritious, they also reduce your stress level.

Delicious Asparagus – This green veggie is high in folic acid, which can help stabilize your mood. When you’re stressed, your body releases hormones that affect your mood. Eating certain vitamins and minerals like folic acid and B vitamins can help keep your mood steady because they’re used to make serotonin, which is a chemical that directly affects mood in a positive way.

Milk – Whole Body Nutrition – Milk is high in antioxidants and vitamins B2 and B12, as well as protein and calcium. Have a bowl of whole grain cereal and low fat milk in the morning to start your day with a stress reducing breakfast!

Cottage Cheese and Fruit – Cottage cheese is high in protein and calcium, and it’s loaded with nutrition. Foods with high protein content that aren’t loaded with sugar won’t cause a spike in blood sugar and will keep you satisfied for a longer period of time. Try mixing the cottage cheese with a fruit that is high in vitamin C, which is full of antioxidants that fight the free radicals that get released when you’re stressed.

Beef and Tuna – Even though beef often gets a bad rap, it’s a great dinner option for a stressed out family. Beef contains high levels of zinc, iron, and B vitamins, which are also known to help stabilize your mood. Some people think they should stay away from beef, but it’s actually full of nutrition, even compared to chicken. If you’re concerned about fat content, be sure to get a lean cut. Tuna is a great lunch option. It’s high in stress fighting vitamins B6 and B12. Tuna is also a good low fat protein source. Just don’t load it down with fat by using a lot of mayonnaise.

Almonds and Blueberries – Try munching on some almonds for a crunchy snack. They are full of nutrition and are a good source of Vitamin B2 and E, as well as magnesium and zinc. Almonds are high in fat, but most of the fat is unsaturated. Like vitamin C, vitamin E has been shown to fight the free radicals associated with stress, and in particular, those free radicals that cause heart disease. Blueberries also make a great snack. Very rich in antioxidants, blueberries offer a high fiber, low calorie fruit option that is also rich in stress- fighting vitamin C. Try them with cottage cheese or as a snack on their own. Not only are they a good source of nutrition, they are delicious and fun to eat!

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IS LOW IMPACT EXERCISE RIGHT FOR YOU?

When you hear about low impact exercise, you often hear words such as gentle, easy or light. Low impact exercise is frequently recommended for people who can’t do high intensity workouts. Some reasons you have to avoid high impact exercises are pregnancy, joint or bone injuries and arthritis. So, what if you want to work hard and see results, but you don’t want to do all the jumping around? Can low impact exercise help you burn calories and lose weight as well as high impact moves? Absolutely!

Benefits Of Low Impact Exercise

Increased Cardiovascular Health – One of the most important benefits of low impact exercise is its ability to improve your cardiovascular system. Research has found that participating in low impact exercise activities is the best way to treat and prevent the development of cardiovascular disease. This means that swimming or using an elliptical can be beneficial if you have been diagnosed with or are concerned about the development of heart disease. If you’re looking for some low impact exercise, Columbus has services that can help you find something that’s perfect for you!

Decreased Damage to Joints – Decreased damage to joints is probably one of the most important reasons that people participate in low impact exercise routines. If you are interested in losing weight, increasing your fitness level, or simply becoming more active, but a sore knee, hip or ankle restricts you from participating in typical exercises such as jogging or running, then low impact exercise would be perfect for you!

Low impact exercises allow you to get the same benefits of more traditional forms of exercise without experiencing damage to your joints. Research has found that low impact exercises may actually promote the healing and recovery of damaged joints, allowing you to return to higher impact activities in a timely manner.

Weight Loss Exercise – Finally, participating in a low impact exercise routine is a great way to lose weight. While many people often diet in order to cut calories, swimming, biking, or using a climber can help to burn some of these calories, therefore requiring fewer caloric restrictions. Be aware that a 150 pound person can usually burn around 300 calories per hour riding a bike. Therefore, in order to lose one pound per week, you will need to cut an extra 400 calories per day from your diet and ride your bike for one hour each day.

Add Intensity – The key to making low impact exercise work is to work a little harder by involving your entire body in what you’re doing. Try adding some upper body movements, and then some lower body movements. After some time, try going a little faster.

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PERSONAL TRAINING: BENEFITS OF STRENGTH TRAINING

Personal training can have a multitude of benefits. Encouragement and accountability are just some of the mental benefits, while exercise plans and workout routines get spiced up with a personal trainer. Strength training is one of the areas that a personal trainer can really help you. Read the following tips as to why personal training for strength training can be a good thing.

1. Exercise: Strength training is a form of exercising. It uses resistance to build muscle. Personal training gives you a set time to exercise, a time to focus on sculpting your muscles to how you want them to look. You may be familiar with doing push ups or crunches, but personal training will teach you other strength training moves to target areas of your body.

2. Develop muscle and bone strength: Strength training can help you develop muscles. Working on strength training just 4 days a week will give your muscles time to rest and grow on your days off. The resistance in strength training will push your muscles to exert themselves which will encourage them to develop. A personal trainer will also help you to sculpt your body to develop muscles definition in the areas you desire. Interestingly enough, strength training also develops bone density. This can help reduce your risk for osteoporosis.

3. Push it to the max: Personal training Columbus helps you push your muscles to the max. Having a trainer beside you to encourage you and push you will foster your strength training. Strength training is a lot of work, so having a trainer remind you that you are capable of adding weights, or doing just one more rep, can be a great way to keep you pushing it to the max.

4. Lose weight: Strength training builds muscle, and muscle burns fat. If you’re looking to lose some weight, strength training can be a great way to do just that. Personal training lets you discuss your weight loss plans and work towards them. Strength training with a variety of weights will not only spice up your workout routine, but help you lose the weight. Not only that, your newly developed muscles will help you control your weight.

5. Set and achieve goals: Just starting off strength training, you may not be able to do many reps, or lift much weight. Personal training allows you to set goals with someone who will help you achieve them. If you can only do 10 squats starting off, a trainer will help you set a reasonable goal to achieve in a reasonable time. As you’re training, you will see yourself achieving your goals.

Strength Training During Personal Training

Get started today. If you don’t already have a personal training time set up, contact your local health club and set up an appointment with a personal trainer. You can meet throughout the week, or just monthly. Whatever helps you achieve your goals in strength training, personal training will help you get there.

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 Hydrated During Your Workout

STAYING HYDRATED FOR YOUR WORKOUT

Staying hydrated during your workout is extremely important. Dehydration adversely affects your performance, energy level, and even your coordination. Severe dehydration can even cause muscle cramps, headaches, and dizziness during your workout.

The more intense your workout, the more fluids your body loses. But that doesn’t mean that a light workout doesn’t require proper hydration. As your body loses fluid, your blood volume drops, making it more difficult for your body to get the oxygen it needs from your blood and to remove toxins from your cells.

Tips for Staying Hydrated All Day Long

Proper hydration begins long before you ever hit the gym. Drink plenty of water all day long. If you have trouble getting enough, consider adding flavor with a dash of fruit juice. Eating lots of fruit can also help you maintain hydration during the day.

Avoid caffeinated or sugary beverages, which don’t hydrate your body as effectively as water. And remember that it takes your body at least twenty minutes to absorb any fluid you take in, so simply drinking during your workout isn’t enough.

Hydration during Your Workout

During your workout, you lose fluid through sweating. To ensure that you stay hydrated, drink a ½ cup to a full cup of water every fifteen minutes or so. Most of the time, water is the best choice for re-hydrating. But if your workout is particularly long or intense, you’ll want to supplement water with a sports drink; these beverages contain electrolytes, which your body also loses as you sweat. Meanwhile, embrace that sweat! It’s part of your body’s way of cooling itself. When you finish your workout, drink plenty of water again, and pick up your daily hydration routine right where you left off. By staying hydrated, you’ll notice that your body feels better and your performance stays stronger.

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