Presently, it is very common for people to eat without being aware of the food being consumed. Recent research showed that people who have the habit of munching on popcorn at the movies could eat the same amount of fresh or stale popcorn without noticing the difference[1]. This means that our current lifestyle can dictate eating practices and behaviors. Too many activities being pursued during the day, long commutes, and several distractions (television, computer and cell phone) push healthful eating to the bottom of our priority list. The problem is that such poor eating habits are hampering our ability to recognize internal cues of hunger and satiety. In addition, mindless eating leads to recurrent overeating and to the consumption of nutrient poor and unbalanced meals.
Time-Saver Routine: Strengthening and Stretching for Beginners
Did you know that lack of time is the most common reason for not exercising? Many times, people skip a workout because they feel that if they can’t dedicate a whole hour to an activity, then it is not worth even trying. I understand that the current exercise recommendations may seem overwhelming at first, especially if you are new to exercise. The American College of Sports Medicine (ACSM) states that most healthy adults should participate in a minimum of 150 minutes per week of moderate-intensity cardiovascular activity, engage in two weekly sessions of resistance training, and perform flexibility drills at least two to three days per week.
Slim Down Your Holidays
The holiday season is marked by the cheerfulness and warmth of being around family and friends. However, this time of the year is also famous for the abundance of rich foods, the lack of exercise, and the stress of having to accomplish too much in a short period of time. The problem is that the combination of these factors may have an impact on your waist line. If you want to avoid putting on pounds this season, check out the following tips to eat, drink, and be merry.
Give Your Shoulders Some TLC
Did you know that the shoulder is the joint with the widest range of motion in the body? Think for one second about all the body movements that involve your shoulders. You can bring the shoulders up closer to the ears or press them down. You may move them forward or pull them back. It is possible to raise the arms in front of you, to your side, above the head, behind your back, or in diagonal. Your shoulder can also rotate inwards or outwards. On a daily basis, an array of movements are combined in order to allow the performance of several tasks, such as when you reach for an object on a high shelf, scratch your back, or lift a heavy object from the floor.
Ready, Set, “Goal”!
The New Year is just around the corner and, as it gets closer, our hearts are filled with expectations. Every year, many of us write a long list of resolutions containing everything we would like to change in our lives. However, only a few accomplish their previously stated wishes. Do you want to know why? It is because most people don’t set specific goals, and without a concrete, realistic, and measurable plan, they are setting themselves up for failure.
Practicing Healthy Eating Behaviors – Part III
- Choose a variety of foods from all of the food groups.
Why – First of all, keep in mind that there is no such thing as the perfect food. Therefore, a diet that includes foods from all of the food groups is more likely to provide most of the nutrients our body needs on a daily basis. Consuming a diverse selection of foods, especially fruits, vegetables, and whole grains, offers a rich supply of phytochemicals, substances linked to several health benefits such as reduced risk of cancer and heart disease. Also, a limited diet may contribute to excessive amounts of undesirable substances such as chemical contaminants. Finally, variety makes meals more interesting and avoids the monotony of eating the same foods day after day.
Practicing Healthy Eating Behaviors – Part II
- Consume energy-dense foods in moderation
Why – Energy-dense foods are the ones that contain many calories relative to their weight. Some of these foods, such as nuts, dark chocolate, and peanut butter, also provide important nutrients and phytochemicals. However, many energy-dense foods are also highly processed and lack significant amounts of nutrients, contributing mostly empty calories. In this category, you will find baked goods made with refined grains, fried foods, chips, soda, mayonnaise, and butter, among others. Over-consuming these foods can lead to weight gain and many chronic diseases.
Practicing Healthy Eating Behaviors – Part I
Improving dietary habits is probably on the “to do” list for most of us. But the adoption of a new eating routine is a complex process that takes a considerable amount of effort to stay on track. A common mistake is to try to do a complete diet makeover in a short period of time. The result is poor adherence and a great deal of frustration.
Yes, You Can! Strategies to Building Self-Efficacy
How has your self-confidence been lately? Do you often catch yourself saying that you can’t do something? The problem is that this type of mindset may be setting you up for failure. Experts point out that your perception of your ability to handle tasks and to solve problems has an enormous impact on your achievements. Everybody knows some people who seem to succeed no matter what problems they encounter. Have you noticed that these kinds of people are usually very confident? The good news is that you too can join the club.
Working the Core: Sample Mat Routine
Our core muscles are the ones responsible for maintaining posture and body alignment during day-to-day activities. A weak core leads to poor habitual posture, putting the spine under considerable stress, which might result in injuries and chronic pain. I’ll bet that you probably already knew that.