How Kickboxing Might be the Cardio You’ve Been Dreaming Of

Arguably, kickboxing’s popularity as a cardiovascular workout has recently spiked. In recent years, plentiful throngs of people have reported outstanding results through kickboxing. Few things can best kickboxing when it comes to getting in better shape, increasing your energy and improving your mood. Though eating a healthy diet remains the single most important factor in weight loss, a heavy duty workout like kickboxing can certainly push your rate of fat loss to the next level.

Kickboxing is so much fun that once you master kickboxing basics, you’re unlikely to quit kickboxing any time soon. Many people learn the basics of kickboxing with personal trainers, while others get into this healthy sport from the comfort of their own homes. Arguably, taking a group class is the best way to get started in kickboxing. Gyms, health clubs and rec centers routinely offer affordable kickboxing classes. Classes are great because they give you face-time with a kickboxing instructor, which can help you use perfect form from the very beginning. At the same time, kickboxing classes are far more affordable than one-on-one training sessions. We’ve primarily discussed kickboxing benefits in the context of exercise and self-improvement. At the same time, kickboxing teaches movements that are applicable in self-defense. Though many workout routines are based on martial arts, few provide as many practical life skills as kickboxing.

Just like swimming, kickboxing is known for providing a comprehensive, full-body workout. We’re not talking about a run-of-the-mill workout, either. In a kickboxing class, basically every part of your body is in motion for the entire length of the session. While taking a kickboxing class with like-minded people, you’ll feel engaged and challenged to push yourself further than you might have thought possible. As reported by fitness professional Sammie Kennedy, one hour of kickboxing can burn a whopping 750 calories on average. According to research from Duke University, aerobic workouts like kickboxing are quite effective for getting rid of unwanted abdominal fat. Because upper-body fat is linked with diabetes and heart disease, staying trim in this area is important as you approach middle age and beyond.

Though the sport is typically classified as a cardio exercise, kickboxing also builds your agility and strength. All in all, kickboxing is a remarkably comprehensive form of exercise. Compared to jogging or running, kickboxing is a low-impact exercise with relatively low injury risk. Nevertheless, any intense workout can cause injury if you don’t exercise caution. Particularly if you’re 50 or older, it’s generally wise to consult with a doctor before you start a new routine like kickboxing.


Meal Prepping Made Easy: Tips and Tricks

Although you may be in retirement, that fact doesn’t mean that you’re entirely free to cook each night of the week. You may still have a busy schedule that requires your full attention. Cooking for dinner just isn’t in the cards. As a simple solution, consider meal prepping. In basic terms, you cook all of your meals for the whole week in one session. This process may appear daunting so take a look at these meal-prep tips that will simplify the challenge.

Shop One Day Ahead of Prep

A proper, meal-preparation process will take about two to three hours. The cooking process should be your main goal of the day, which makes it ideal to have all of the ingredients in your kitchen already. Go grocery shopping the day before your prep. A comprehensive list of every necessary ingredient is critical to have on hand as you cross off your purchases. On the next day, you’ll have everything ready to go in the kitchen.

Try Overlapped Ingredients

It’s difficult to prepare a dozen different foods in one sitting. Consider an overlap of certain foods, such as rice. Prepare steamed rice to go with a chicken entree, but then save a little bit of the rice for a fried, vegetable combination later on in the week. By using one ingredient at least two different ways, you have an easier prep than before.

Divide Out by Portions

If you freeze a huge container of soup, you’ll spend most of the week trying to defrost it. Divide out your meal portions by bagging the food or freezing them in small containers. Pull out the portions that you need in the morning, and you’ll have a meal ready for the microwave in the evening. This portioning strategy also works with salads and other side items.

Invest in Multiple Storage Containers

You will need several storage containers in various sizes. Pick durable types that clean up easily, from plastic to glass. Ideally, they should also be stackable. Clear containers are always the best choice so that you can see into the container. Opaque or colored containers will force you to label them, which takes time out of your prep session.

Chop Everything

If you don’t cut up all of the fruits and vegetables that you need during the week, you probably won’t eat them at all. With the exception of apples or bananas, chop up your produce and divide it out into small containers. Grab a fruit or veggie serving with ease when they’re already chopped up. This prep tip keeps you on track with your health.

If you’re cooking for you and your partner, think about buying your food in bulk. Warehouse stores offer deep discounts on basic items, such as rice, when you buy it in bulk. Properly store the food so that it can be used each week. You’ll notice the grocery bill dropping downward in no time.

The Value of Vitamin C

Vitamin C is an important nutrient that your body requires on a daily basis. This nutrient is in several beverages or foods that include:

• Bell peppers
• Brussels sprouts
• Kale
• Broccoli
• Potatoes
• Orange juice
• Grapefruits
• Cauliflower
• Peas
• Tomatoes
• Raspberries
• Cabbage
• Tangerines
• Papaya

Dietitians recommend eating several servings of fruits and vegetables each day at meals or snacks to get enough vitamin C to remain healthy.

Value of Vitamin C 1: Preventing Scurvy

In the past, scurvy was a common health condition for anyone living in a region where it was impossible to find fresh vegetables and fruits. Scurvy will lead to bleeding from the mucous membranes, tender gum tissue and brown spots on the skin. Additional symptoms from scurvy include chronic fatigue, loss of teeth, mental depression and poor immunity levels. Without any vitamin C, an individual will develop scurvy within one to six months.

Value of Vitamin C 2: Maintaining Bones

Without vitamin C, your bones cannot develop properly, leading to brittle bones that may not grow correctly. In order to have strong bones, you need a lot of collagen, and to have collagen, you must consume foods or supplements that contain vitamin C. Collagen is a protein that is in your body’s bones to improve its structural components.

Value of Vitamin C 3: Strengthening Your Blood Vessels

When you have enough collagen in your body, you will have stronger blood vessels. Your blood vessels are created from an assortment of fibers, including collagen. After an injury such as a severe laceration, ingesting foods that contain vitamin C can help your body’s damaged blood vessels heal faster.

Value of Vitamin C 4: Maintaining Your Brain

Scientists believe that vitamin C can also maintain the functions of your brain to help prevent dementia conditions such as Alzheimer’s disease. Studies revealed that when you eat a diet that contains vitamin C rich beverages and foods, you will reduce your chances of developing dementia by 20 to 25 percent.

Value of Vitamin C 5: Avoiding Strokes

Strokes are common in older adults, but by ingesting enough vitamin C, you are keeping your arteries and blood vessels in better condition. With stronger blood vessels and artery walls, there is less chance of a rupture that can lead to bleeding inside the body and brain.

Value of Vitamin C 6: Preventing Anemia

Anemia is caused by lack of iron, and it can lead to feeling fatigued or dizzy. By consuming enough vitamin C, you are enhancing the absorption of iron from foods such as red meat or spinach. To absorb more iron from foods, experts recommend ingesting vitamin C rich beverages and foods at the same time. You can do this by drinking orange juice when you eat bacon at breakfast or by cooking recipes such as a stir-fry made from broccoli and beef.

How Stuffed Peppers Boost Metabolism

Your metabolism is a rhythm hidden within your tissues that burns calories at a certain rate. Every person has a slightly different metabolism that contributes to your overall shape. Boosting your metabolism through eating certain foods will keep you lean through retirement. One particular recipe, the stuffed pepper, is known to boost your metabolism for certain reasons. Learn about this superfood recipe that can get your health back on track.

Heat Packs a Punch

When you pick a pepper to stuff, it’s normally a large one. These peppers, such as bell peppers, don’t have the heat that boosts your metabolism. Consider a pepper that’s smaller, including the poblano, that has some heat to it. Ideally, sprinkle chili powder onto your stuffed pepper to really get a kick. When you eat spicy foods, your body reacts by trying to cool itself down. The spices actually kick your metabolism into gear so that you burn more calories as you sit or perform everyday activities. For even more heat, add sliced serranos or jalapenos into your stuffed pepper. The heat will rise as quickly as your metabolism.

High-Fiber Ingredients

Fiber comes from certain grains and vegetables so add both of these to your stuffed-pepper recipe. Barley is a high-fiber item that mixes well into the recipe. Swap the rice out for the barley while adding spinach and other diced vegetables into the mixture. Fiber takes time to digest, which leads to feeling fuller for a longer time period than without these foods. Because the body must work hard to digest the fiber, your metabolism naturally gains momentum. Beans, carrots and broccoli are other foods that are perfect for your pepper mixture too.

The Protein Factor

Researchers know that protein is also a metabolism booster. You need to pick your proteins carefully, however. Fatty, beef cuts mixed into your pepper won’t add the healthy protein that you’re looking for in the recipe. Try tofu, avocado and asparagus in your stuffed-pepper mixture. In essence, the pepper should hold a casserole of different foods so that it’s satisfying on your palate. Some recipes call for Greek yogurt as a food that binds all of the ingredients together. With this dairy and high-protein addition to your pepper, you’ll see the metabolism soar in the coming days.

Cook stuffed peppers in your oven or try them grilled on the outdoor barbecue. There are a lot of options when it comes to heating up your stuffed peppers any time of year. Simply be conscious of the ingredients added to the peppers in order to truly boost your metabolism.

How the Mediterranean Diet Helps Prevent Colorectal Cancer

What Is Colorectal Cancer?

Colorectal cancer is a common condition that primarily affects older men and women. This form of cancer is found in the colon or rectum. Researchers have determined that anyone with Crohn’s disease or ulcerative colitis is at a higher risk of developing colorectal cancer. Additional causes for colorectal cancer include consuming a diet that is high in red meat, fat and processed meats. If you eat a diet that is low in fiber, then you are also more likely to develop colorectal cancer.

What Is the Mediterranean Diet?

Today, experts are recommending the Mediterranean diet for the prevention of colorectal cancer. This type of diet is consumed in Greece, France and Italy. If you are living on a Mediterranean diet plan, then you will consume these foods and beverages:

• Fish
• Vegetables
• Fruits
• Unrefined cereals
• Legumes
• Olive oil
• Yogurt
• Cheese
• Wine

The Mediterranean Diet Includes Seafood Instead of Red Meat

The individuals who follow the Mediterranean diet seldom consume foods that contain refined sugar, eggs or processed meats. To get enough protein, you should eat high levels of seafood or poultry rather than red meat. Most of the fat in a Mediterranean diet comes from high-quality olive oil, but it is considered a healthy plant-based fat. This type of diet is also high in natural fiber, helping to reduce intestinal distress from problems such as constipation. A medical study in 2016 revealed that consuming a Mediterranean diet could reduce your chances of developing colorectal cancer by 6 percent.

A Mediterranean Diet Is Easier to Digest

Colorectal cancer typically develops from lesions or polyps in the intestinal tract. When you consume red meat, it is difficult for your body to digest this food, and red meat moves slowly through your intestinal tract, causing inflammation. Over many years, this inflammation can cause the polyps that eventually become cancerous. Alternatively, with the Mediterranean diet, the foods are digested quickly to move faster through the digestive tract, preventing inflammation.

Olive Oil Has Anti-inflammatory Properties

At the same time, if you are consuming olive oil, then your body is able to digest foods quickly. Olive oil may also have anti-inflammatory properties to protect your body from cancer cells. If you add olive oil to certain foods such as tomatoes or dark leafy greens, then the substance helps you to absorb the antioxidant nutrients in these foods. Antioxidants also fight against cancer cells by reducing the free radicals in your body. By consuming a Mediterranean diet, you can protect your body from several diseases, including colorectal cancer.

Combating Asthma: The Fight Continues

More Children and Adults Are Developing Asthma

Approximately 8 percent of the population or 25 million individuals in the United States have asthma. About 50 percent of the adults with asthma will have a serious breathing attack once a year while approximately 60 percent of children with asthma will experience a breathing attack. Despite a lot of medical research concerning asthma along with the new treatments to prevent respiratory distress, more individuals are being diagnosed with asthma each year.

What Is Asthma and What Causes It?

Asthma is a serious and chronic respiratory condition that causes spasms in the bronchi of the lungs, making it difficult for someone to breathe normally. Medical researchers know that several allergens can lead to breathing attacks that require fast medical treatment. Some of the allergens include:

• Cigarette smoke
• Household dust
• Pet dander
• Dust mites
• Mold spores
• Pollen
• Cockroach waste

In addition, rigorous exercise or exposure to cold air can cause you to have bronchial spasms that lead to an asthma attack.

What Are the Signs of Having Asthma?

There are several signs indicating that you have asthma, including:

• Shortness of breath
• Chest tightness
• Wheezing
• Coughing

If you are having a breathing attack, then you can display one or more sign of the condition.

Treatment for Asthma

If you have asthma, then you must carry a bronchodilator with you everywhere. These emergency inhalers are small items that you can place in a pocket, handbag or backpack. Experts also recommend keeping the devices in several places in your home for fast access during a breathing attack. Additional treatments for asthma include prescription steroids or anti-inflammatory medications. If you have frequent breathing attacks, then your physician may recommend oxygen therapy one or more times a day.

Is There a Cure For Asthma?

There is no cure for asthma, but you can control the condition by avoiding the allergens that cause a breathing attack along with avoiding changes in outdoor temperature or strenuous exercise. In addition, if you take action right away when you are having a breathing attack, then you are less likely to need a trip to the hospital’s emergency room.

What Are the Newest Treatments For Asthma?

Researchers are trying to find a new treatment for asthma to prevent breathing attacks or to stop a breathing attack faster. Some of the newest treatments include specialized medication designed to prevent spasms in the bronchial airways or improved bronchodilator medications. With these improved treatments for asthma, an individual with the condition will have fewer breathing attacks.

What is Pink Himalayan Salt?

Many people who are trying to improve their health have switched to using Pink Himalayan salt to flavor their foods instead of table or sea salt. There are many health benefits associated with this pure salt product, and more benefits are being discovered each day. Learn why this flavorful salt is a must-have for your kitchen.

Purity and Taste

Salt is a natural mineral and its taste is influenced by environmental factors near the salt mine. Additionally, how the salt is processed will determine taste and health benefits. At this time, regular table salt is over processed and sea salt is quickly following. This draws out the beneficial minerals from these salts and reduces them to nothing more than pure sodium.

Pink Himalayan salt is salt at its purest form. Created in the Himalayan Mountains millions of years ago, these salt deposits were quickly covered by snow and ice and protected from harsh environmental factors and pollution. When mined, the Pink Himalayan salt is not over processed or separated and retains 83 trace minerals when it reaches a person’s kitchen. These trace minerals are what gives the salt its pink color.

These trace minerals actually reduce the amount of real sodium per serving by 20 percent. This means that people can enjoy the salty flavor without adding too much sodium to their diet. Additionally, Pink Himalayan salt has a stronger taste than processed table salt, so people tend to use less when adding to their food. It is one of the simplest and healthiest ways to reduce sodium intake and improve your health.

Other Health Benefits

The purity of this salt and its non-processed mineral content make this a perfect salt for treating other conditions as well. People who are suffering from acne or similar skin conditions that are not finding much relief will love the results they achieve from washing their skin in a soft salt water. Unlike table salt which will dry out the skin, this Himalayan salt will sooth and help treat skin conditions. The extra pure minerals aid in the healing process.

People who have aching joints or muscles can also indulge in a salt bath. Unlike other salt bath products, the Pink Himalayan salt will absorb quickly into the skin to aid the sore muscles or joints. The extra minerals will provide more relief for the user than other salt bath products.