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Category: Eliminate

Category for Eliminate to Feel Great Forum

So What’s With Inflammation?

What is up with inflammation?  I feel like it’s a new buzz word that everyone is using lately.  Now, it might sound like I’m upset about that, but trust me, I’m not.

Inflammation is something that all of us have and it comes out in different forms.  Some of us experience inflammation in the form of acne.  Some of us in the of sinus issues.  Some of us stomach bloating and even gas. For me, it mostly comes out as nasal congestion, acne, bloating and there are a few others.  And these signs I’ve started to pay more attention to.  Mainly because over the past few years, I’ve realized that a lot of what I put into my body is causing these issues.

Yes, I’m talking about the food we eat.  America is such a fast-paced society that we’re aways on the go.  Because of that, a lot of our food comes from fast food joints and quicker versions of the “real thing” because we don’t have time to cook anymore.  I’m in this boat, so don’t feel like I’m casting a shadow on those of you reading this that feel like you have to stop at those restaurants.  Trust me, I get it.

What I’ve realized over the past few years, though, is that prepping goes a very long way.  That means prepping meals and snacks for the week so you’re not left stranded looking for food throughout your day.   Prepping can seem like a daunting task but it doesn’t have to be that way.  But where do you start?  I say, start small.

If you’re out of the house only for the lunch meal, start there.  Prep meals for 2-3 days in advance to get you through a few lunches during the week.  Think of something easy that you can do a lot at the same time – chicken and vegetables, turkey burgers and a salad, greek yogurt and some berries.  Try to have a protein, a good carbohydrate and a healthy fat.  And don’t forget, you can use leftovers to prep too.  We do that in our house regularly.  Whatever is for dinner one night can be lunch the next.  Make it easy on yourself.

Now that you know how to prep, what types of food do you prep?  I just mentioned protein, a good carbohydrate and a healthy fat.  These are your targets.  You take it from there.  Just try to avoid a few things like fried foods, overly processed foods and foods with ingredients that you don’t even know what they are.  Here is a list of the Top 10 Anti-Inflammatory Foods to help you get started.

Educating yourself is the best way to learn about how to heal yourself and ease things like inflammation.  But starting is the most important part.  You just might get rid of that inflammation and ease some of those aches and pains you have.  🙂

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5 Myths About Exercise

Ever heard the phrase “Feel the Burn”?  Yup, I remember hearing that [A LOT!] when I first started working out.  I thought it meant that I had to feel the burn in order to see results.  Well, guess what…I was wrong.

Prevention Magazine recently did an article all about exercise myths and I just had to read.  I learned about these myths a long ago, but the reminder is always nice.  Sometimes we get caught up in things we hear in the media and just believe them to be true.  Like the saying “If I read it on the internet, it must be true.”  I’m not so sure about that whole internet saying.  I mean, not everything is true, right?  Hello, fake news!

To help you get a better feel for what’s true and what’s not, let’s go through the myths in the Prevention Magazine article one at a time.

Myth #1 – No pain, no gain.

If you’re experiencing pain either during or after a workout, it’s not a good thing.  True pain is different than muscle soreness.  Pain is our body telling us that we need to take a break.  Muscle soreness is a normal part of a good workout and is how our body grows stronger muscles.  If you’re hearing this phrase from a trainer, get a new one.  One that knows the body.  And if you’re experiencing true pain, you may want to see your physician.

Myth #2 – You can slim your belly with crunches.

Ummm, nope.  I’ve tried.  Doing crunches will strengthen your ab muscles, but it won’t necessarily help you burn the fat just in your abdomen.  That’s because you can’t target weight loss to one particular area of the body.  The real key to losing belly fat is through nutrition.  I’ve learned that weight loss is 20% exercise and 80% diet.  If you really want to lose your belly, take a hard look at your nutrition.  If you need help deciding what’s right for you, contact me and we can work together to make a plan.

Myth #3 – To see results, your workout has to be an hour long.

Another myth that I always thought was true.  I’ve done both long workouts and short workouts and both give me great results.  However, there’s just one problem.  Long workouts can be really long!  If you’re like me, you’ve got a ton of things going on and a shorter workout is better for you.  If you’re looking to get some time back, but still fit in nutrition, try a shorter, more vigorous exercise like high-intensity interval training (HIIT).

Myth #4 – Doing static stretches before exercise can help prevent injuries.

The truth is, static stretches, or long, slow stretches, can actually do more harm than good.  Static stretches don’t necessarily help warm up the body and warming the muscles is really want you need for a good workout.  Instead, try dynamic stretches.  These involve movement while doing the stretch.  Think of a lunge with small pulses.  According to the article, the dynamic stretches are spot on if they mimic your actual workout, just at a lower intensity.

Myth #5 – Strength training is better than cardio if you’re trying to lose weight.

Now don’t get me wrong, I love strength training but I wouldn’t necessarily use the word better when comparing it to cardio.  The article indicates that cardiovascular exercise burns more calories per minute than strength training and while this is true, I don’t think you should do solely one or the other.  I recommend incorporating interval training of some sort because it will increase your heart rate, keep the body confused and you’ll get in both cardio and strength training.  My favorite workout that does just this is P90X3 – it has cardio, strength training and is short.  For me, it’s the best of all worlds.

Now that we’ve gone through the myths, is there anything that surprises you? Or is there another myth that wasn’t mentioned in the article?  Share your thoughts below.  And remember, don’t believe everything you read on the internet.

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