Exercise Age

exercise ageExercise age, we hear it all the time through out our lives, that we need to exercise if we are to stay healthy.  The truth of it is that most of us stop working out on a regular basis as soon as we get into our first jobs. You see, when we are young and in school or in college, we have plenty of time. But as soon as we get older and start working, there is hardly enough time. In fact, as years go by, we make even less of an effort and by the time most people get to retirement age, exercise is long forgotten. If you live like this there is an increased risk of  cardiovascular illness.

Make time

It is very important that you make a conscious decision to make time to exercise at least 2 or 3 times a week. You have to carve out time that you can dedicate to exercise. Think about your exercise age  and current abilities or restrictions. It can be any form of exercise you like. The idea is that you get moving for long enough and hard enough to break a sweat. If you do this for at least 20-60 minutes , 2 to 3 times a week, you can reduce your chances of ill health. You will sleep better, you will have better brain focus and you can reduce the chance of mood swings.

Chose activity

With so many options for exercise many people get stuck wondering what kind of exercise they should be doing.  Go to the gym?  Jog? Should they walk?  You will be happy to know that all these are great options, but there are many other things that you can do. If you cannot afford a gym or do not like to jog there is plenty of activities that you can do. Did you know, for instance, that joining a dance class will give you just as good a workout as going to the gym? True, you will not get ripped, but you will get your blood flow circulating enough to keep you healthy. Even making a point of taking the stairs instead of the elevator at work will make a difference. Instead of driving to the store for your groceries, if you can,  you should walk instead. Or make a point to park far enough away to increase the walk to the car.

You get the idea, age exercise doesn’t have to be something to be loathed. It can be something that you look forward to doing. If you lack motivation, partner up with someone and do it together.

Meditate for Mind and Body Health


There are many reasons to learn and practice the ancient art of how to meditate and there are some surprising health benefts to be gained too!

Meditation Basics

Yoga and meditation have many benefits, but they can do a lot more for you than you think! Check out these amazing benefits for yourself today! It takes patience to get really good at meditation and to be able to control your body and mind. This practice is something everyone can use no matter where they are in life.

Benefits of Meditation

Meditation has been shown to help bring the body into balance and  help regulate some important hormones levels.  This helps to instill an overall sense of peace and wellness. With improved blood and oxygen levels, your mind will be sharper and you will be able to think more clearly and tap into hidden brain power.  Meditation can help you be more self-confident by showing you that you can have more control over your mind and body. Confidence to accomplish whatever you set out to do. Your intuition is generally correct and when you are more in tune with your body, you are more likely to notice those little nagging feelings telling you when something is amiss. Staying focused is one of the core tenants of proper yoga and meditation practice and mastery. This can serve you well in many areas of your life- especially at work and school. Tap into the power of the body’s natural flow of energy.  Revitalize yourself quickly and easily with this energy that lasts longer than any energy drink on the market. Benefits of meditation can be seen only through daily practice so make time each day in your daily routines.

Techniques for Good Meditation

1) Counting your breath- focus on the individual breathes and the speed at which you breathe to help you slow and focus your mind and relax your body.

2) Meditate with a mantra, repeating a phrase or motivational verse as you meditate can help you stay positive and help improve your mental state. Using guided meditations can be helpful.

3) Meditating with candles- aromas are very powerful. This can trigger emotions, memories and even affect body functions and hormones that compliment meditation.

4) Mindfulness during meditation- focus on the goals and dreams you have and what you want to accomplish through the meditation and yoga practices.

Diet: Fresh Foods from the Farmers Market

farmers market

The farmers market is both a fun and healthful way to add fresh foods to your diet. Most people buy their food from the supermarket, it is simply more convenient sometimes. What they don’t realize is that 80% of supermarket foods are processed. Processed foods, as many already know, are bad for your health. First of all, they contain a lot of chemical preservatives that accumulate in the body and can eventually cause various forms of cancer. Second, processed foods contain a lot of sugar. It is best to stick to the outside aisles in a supermarket because that is where the fresh whole foods are usually found.

If you want to eat a healthy diet you should focus on fresh foods such as those that you get at the farmers market. These foods come directly from the farm and since they have’nt undergone any form of processing they don’t contain any chemicals. Any sugar that is contained in these foods are natural sugars. In fact, everything that you need to make a meal can be found in the farmers market. You will find fresh, farm-bred meats, chicken and sometimes fish. Lots of fresh fruits and vegetables and fresh nuts to snack on between meals.

Farmers markets are seasonal in most areas and close down in the winter months. But with a little preparation and a couple of weekends you can pickle or preserve enough food to carry you through the winter. All you need is enough storage space. If you don’t know how to preserve foods there are plenty of recipes available online. You can also freeze foods so that all you need to do is defrost and cook.

Too busy to go to the farmers market?  If you cannot find time to do this you can find someone to deliver. Many farmers markets are run by co-ops and they have people who deliver groceries for a small fee. It’s well worth the effort and supports the local farmers too. Remember, the closer the food is to your home, the more nutrients it will retain. Eat fresh.

Best Seeds for Nutrition

How much seeds do you include in your diet? You see, a seed is one of the healthiest things that you can eat. When a plant is preparing a seed it has to pack it with enough nutrition for it to survive on it’s own. Each seed is packed with vitamins, minerals, essential oils, enzymes and proteins. By including seeds for nutrition in your diet you are supplying your body with all these things. In fact, if you eat enough seeds there will be no need to take daily supplements. There are some seeds that are healthier than others. When you are choosing seeds make sure to include the following:
chia seeds

Chia seeds

Chia seeds are simply unbeatable, they contain 70 calories per tablespoon serving and are loaded with fiber and calcium. The fiber will help you with weight loss because it enhances digestion, hence food passes through the gut faster. You will also feel fuller for longer meaning that you will not feel the need to snack. Chia seeds also help lower blood pressure and reduce the risk of blood clots. If you have a problem with dairy, you can maintain bone health by eating these seeds. How to eat them? Sprinkle them on your fruit or in a smoothie and you are good to go.

flax seeds

Flax seeds

These oily little seeds are also great for your health. Two tablespoons contain 75 calories and if you eat them on a regular basis they will help maintain your blood sugar thereby lowering your risk of developing diabetes. They are also great for lowering LDL cholesterol and you will be happy to know that they contain more omega 3s than salmon. The best way to eat them is with your breakfast oatmeal. Just sprinkle them on and enjoy.


Hemp seeds

These contain 90 calories in every 2 tablespoons and they are rich in Gamma linoleic acid as well as proteins. Hemp seeds are great for the skin and bones and they also act as an anti-inflammatory agent. If you are a vegan these seeds should definitely be a part of your diet because they are a rich source of protein. The best way to eat them is to add them to a pesto. Take a tablespoon of hemp seeds, some grated parmesan cheese, a little olive oil, some fresh basil and aragula, then puree it in a blender and you’ll have a nice sauce for pasta or a spread for toast.

These 3 seeds for nutrition will greatly enhance your health.

The Importance of Eating Hydrating Foods in the Summer Months

healthy summer snacks

The summer months are here with us and this is a time when you want to be outdoors as much as possible there is plenty to do and the weather is great too. That said, it is very important that you stay hydrated if you do not get enough hydration you may end up suffering either heat exhaustion or heat stroke. In case you are wondering whether those are not one and they same they in fact are not. Heat stroke happens when you have a very high body temperature but without any sweat while heat exhaustion is when you suffer excessive thirst, sweat profusely but have a cold skin. Heat stroke can be fatal and that is why if you feel the symptoms coming on you should see a doctor right away.

You can hydrate in the hot months not just with water but also with hydrating foods. There are plenty of healthy foods that will keep your body cool if you eat them often on hot days. Right up there of course is cucumber it has the highest water quantity of any vegetable or fruit. You can eat it as it is or you can use it to make more creative snacks such as cucumber soup which has mint and ice cubes for added coolness.

Lettuce is also right up there when it comes to hydrating foods, particularly iceberg lettuce it has the highest water content of any lettuce. Make sure that any salads you eat contain lots of it and you will not only help your body stay cool, you will also get lots of fiber as well as Vitamin K.

Celery is available almost everywhere and you can snack on it often if you want to stay cool on hot summer days. Better yet, you will get Vitamin K, folate and since it neutralizes stomach acid you will get rip of any heartburn. Cherry tomatoes are pretty good too. Not only do they add a kick to any salad, they are going to help keep you cool. Better yet, you can pop a few onto the barbecue to serve with meals.

Bell peppers are not to be left behind either especially the green variety. You can munch on them raw instead of reaching for the usual carrot or you can grill them and serve with meals you will be happy to know that they are also packed with antioxidants to keep you healthy.

Summer Vegetable for Detoxification and Purification Purposes

nourishing vegetables

Summer Vegetable for Detoxification and Purification Purposes

Summer vegetables are a great way to detoxify and cleanse your body. In fact, vegetables are the perfect source of daily vitamins, nutrients, and essential minerals that can truly clean the body. This includes carrots, which help enhance vision and are an excellence source of vitamins .Tomatoes also purify the blood, along with beets and celery strengthens the teeth. Lettuce is also a common and popular vegetable than aid in digestion, while cucumber helps ease the mind and alleviates daily tensions and stress. If looking to eat light and healthy this summer, fresh fruits and vegetables are truly the way to go.

Cooking with Wholesome and Nutritious Vegetables

Veggies are a great source of daily vitamins, minerals, and nutrients. They also help detoxify the body of harmful toxins, while replenishing vital energy levels as well. When cooking with vegetables, it is always best to use low fat oils across the board. This helps preserve the natural vitamins that veggies have without saturating them with fatty oils and preservatives. In fact, try using vegetable oil to simply enhance the flavor of your favorite vegetables. This includes corn, along with squash, onions, mushrooms, and especially tomatoes and other common vegetables. Adding fruit can also add natural sweetness to your dishes without added sugars and sodium.

Farmers Market Specialties

Local Farmers markets are simply the best venues for fresh and nutritious vegetables. You can also find the best recipes for eating healthier and lighter during the summer months. All it takes is a little research on the Web to find out where these markets are located. Most cities feature these markets over the weekend, as well as entire sections at local grocery stores and produce markets. No matter which vegetables or fruits you are looking for, the markets feature a full range of wholesome and nutritional items for all your needs. These venues are also great for meeting new people that share the same healthy options and choices for eating right and staying in shape.

Eat Healthy and Live Longer

If you want to live a clean and healthier lifestyle, you must amend your diet to include plenty of fresh fruits and vegetables. Studies have shown that people who eat greens do in fact live longer and can prevent diseases and medical ailments. All it takes is a commitment on your part to eat right on a daily basis and start noticing the results in health and weight loss in no time at all!

Eating Fresh Fruits and Vegetables for the Ultimate Healthy Diet


Eating Fresh Fruits and Vegetables for the Ultimate Healthy Diet

If looking for the ultimate healthy diet, there is nothing like cooking with fresh foods from local Farmers Markets. These venues feature the freshest fruits and vegetables straight from local farmers and produce stands. In fact, many foods are deemed organic and are sold at local grocery stores and produce stands. With all the emphasis on eating healthy these days, it is crucial to consume whole foods as opposed to processed ones. In fact, whole foods can also be canned, frozen, preserved or pickled for the upcoming winter months. Whether you love salads, fruits, or a range of vegetables eating them as is can truly benefit you body with all the essential vitamins, nutrients, and minerals.

Cooking with Fresh and Wholesome Foods

There are several benefits of cooking with fresh and wholesome foods. This includes preserving all essential vitamins, minerals, and nutrients without saturating them with oils and fats. Eating fresh foods and vegetables also increases energy levels, while helping to sync the body and mind. This ensures better mental clarity, while preventing sluggishness and laziness. In addition to replenishing vital energy levels, whole foods helps boost metabolism rates which can result in more fat and calories being burned. It is important to see which healthy recipes are available at local Farmers Markets as well. This can help you plan a healthy and nutritional diet regimen that will meet all your needs within time and budget.

Seasonal and Year Round Fruits

Seasonal fruits are available at weekend farmer markets as well. Whether looking or mackinaw peaches or juicy kumquats it is best to visit these markets to see which foods and vegetables are offered. These venues are also great for meeting other health conscious individuals and families. In fact, you can find great recipes and ideas for healthy snacks to enhance your existing or new diet. Speaking to local farmers about which products are beneficial to health is also a great idea. Since they are the ones growing these fruits and vegetables, they will be able to assist you in healthy eating habits and ideas.

Eat Healthy and Live Longer

As they say, you are what you eat. With this is mind, now is the right time to start a diet that consists of healthy and fresh foods across the board. Try and avoid foods that are saturated with salts, sugar, and especially fats and sodium. By eating right and staying fit, you can truly enjoy life and secure vitality and longevity at every turn.

Summer Fitness Regimens and Activities for One and All

Summer Fitness Regimens and Activities for One and All

With summer upon us, it is important to be careful with outdoor exercises and activities. The last thing you need is to suffer from dehydration or over-exertion during these scorching and humid months. Still, there are ways to easily enhance your fitness and diet regimen indoors. This includes cardiovascular exercises on treadmills or elliptical climbers –which help enhance respiratory performance for optimal weight loss across the board. Circuit and weight training can also convert fat into lean, healthy and attractive muscle. The addition of protein supplements can also boost energy levels and metabolism rates – resulting in safe, effective, and timely weight loss.

Walking is the Key to Weight Loss

Walking is perhaps the best exercise to effectively shed those unwanted pounds. In fact, walking around the block or on a treadmill will surely burn all those calories and fat you put on during the winter. In addition, this popular exercise increases cardiovascular performance and conditioning, while shaping the lower sections of the body as well. Whether around on the block or on a treadmill, walking is simply the best way to stay in shape all summer long. It is recommended, however, to walk at nighttime when the sun is down and somewhat cooler temperatures are present. This can prevent heatstroke, along with fatigue and exhaustion related to walking under the scorching summer sun in the morning or afternoon.

Other Popular Exercises during summer

There are other exercises you can do to build your body this summer as well. This includes circuit or weight training at a local gym or fitness center. In fact, area trainers are committed to excellence in meeting all your fitness and weight loss goals. They can also formulate strategic nutritional guidance plans to ensure you are lighting light and healthy as well. This includes plenty of fresh fruits and vegetables, along with water and liquids to keep the body well-hydrated during the summer. You can also take yoga courses, which are designed to alleviate daily tension and stress. In fact, yoga is now an integral part of many exercise regimens – and is also available at local fitness centers and yoga gyms as well.

For more information on summer fitness programs and exercise plans, simply speak to a local trainer or gym today. They feature seasoned trainers that can easily meet all your weight loss goals across the board.

Summer vegetables you ought to have in your shopping list

healthy summer snacks

During the summer season, there are a lot of vegetables available in the market. The reason is that people eat more vegetables since they help the body to cool down. Vegetables form an important part of your diet and have various health benefits. Here are some of the vegetables you should be taking this summer and their benefits.


Cucumbers are mostly made of water and can be eaten raw or in sandwiches and soups. They have vitamin C and Silica that is important for tissue growth and for cleansing the skin. The outer skin has potassium, magnesium, and fiber that is also essential for the body.


Mushrooms are abundant during summer and are rich in minerals and vitamins as well as fiber. The nutrients contained in mushrooms are known to boost immunity and make one less prone to diseases and infections. Mushrooms are delicious and can be eaten raw or cooked with other foods.


Zucchini is a squash vegetable that is available during summer. It tastes better when cooked and is rich in different nutrients like vitamin A, B C, folate, omega-3 fatty acids, protein, and manganese among others. Zucchini can also be eaten raw in a salad, and the flowers are also edible.


They are in the same family as onions and leeks. They have high levels of antioxidants that reduce the risk of developing cancer. They also have properties that are anti-bacterial, anti-inflammatory and anti-allergenic that prevent the occurrence of liver and colon diseases. They can be used in place of onions and are mainly eaten in sauces and soups.

Broad beans

These are one of the most commonly available summer vegetables. They are rich in fiber, protein, iron, potassium, and vitamins. Broad beans are known to reduce blood pressure, relieve sores and are good for the skin. They provide the most nutrients when eaten while still green and tender. The leaves are also edible and can be prepared like spinach while the beans can be steamed.


Spinach is a healthy source of iron, calcium, magnesium, potassium, folate and vitamin A. it is also low in calories and good for the heart. It can be consumed in different forms and can be blended into health shakes.

These vegetables are available in the market and are in abundance during summer. There are also others that are not listed such as asparagus, corn, cabbage and many others. One should take advantage of the summer season and consume plenty of vegetables to enjoy the health benefits they contain.


nourishing vegetables
Summer months are the most exciting months of the year because of the warm temperature. People often look forward to these months as fun outdoor activities can be undertaken without pressure. For example cycling, going to the beach for a swim, playing sports, visiting new places just to name a few. During this times, the days are long and due to a lot of physical activities snacks have to be taken in between regular meals for the provision of energy. It is important to make sure that the snacks are healthy to avoid weight gain.
Healthy nutrition should be observed at all times even during summer. That is because unhealthy food leads to weight gain and can cause diseases like heart attacks. It is therefore recommended that healthy snacks be taken at all times. So many fruits are available during summer. The markets are flooded with fresh local produce which you can easily purchase. For those who own gardens, you can pick your fruits and vegetables to make a healthy snack.
The last thing you want to do during summer is to spend a lot of time in the kitchen. Healthy snacks can be made by using fruits and vegetables that are readily available at this time. This is because fruits and vegetables are rich in antioxidants, nutrients. Antioxidants are important as they contain flavonoid which is essential for weight loss. Fruits that are colourful contain a lot of antioxidants and should be taken in plenty. Examples of fruits and vegetables to be taken during summer include bananas, beets, bell pepper, water melon, avocado, kales, collards, spinach among others. They contain low calorie hence maintaining body weight. There is not a single fruit that contains all the necessary nutrients, therefore, a combination of fruits to get all the essential nutrients needed for the body is vital.
Preparation of a healthy snack takes a little time. It can just be mixing of fruits and vegetables to have salads that can be packed for easy carrying. Summer activities are physical and require the body to have energy. It is crucial to always have a healthy snack by your side for maintaining optimal energy and weight.
Some healthy snacks to carry around during summer include cucumber, orange, water, watermelon, feta salad, Caprese salad, chile lime corn and green smoothies. Stay healthy during the summer by taking food that is rich in nutrients and low in calories.