Exercising with a Ball

Getting to your workout is one challenge. However, keeping yourself engaged in your workout is another challenge. It’s always good to switch up your routine or even use different equipment. We all commonly use free weights, cables, treadmills, and ellipticals. One piece of equipment that you can find in almost every gym and is cheap enough that you could even afford to have in your home is a fitness ball.

imgres-6Depending on the type, a fitness ball can cost you anywhere from $12 to $25. It’s a great piece of equipment to have should you have trouble making it to the gym and need to workout from home. However, there are some things to consider before using a fitness ball with regularity. Let’s take a look at what some of these are:

Correct Size of Ball

Obviously, there are all sorts of sizes of fitness balls. A ball to support the 5’7 150 pound person is going to vary in size than the ball to support the 6’5 230 pound person. Make sure you choose a ball that suits your size and physique best. Ultimately, this will help you best in getting the most out of your exercises.

Space

Make sure you have an open area where you can exercise with your ball. While the ball can be large in size, the area will have to be that much larger in order to get the most utility out of it. Workout out with a fitness ball can call for many different positions and movements that take up that much more space.

Use Pillows/Towels

At first start, you may struggle with balance on the ball. You may take a few spills with the ball rolling out from underneath you. The use of towels or pillows will help stabilize the ball and keep it from rolling off. In time, as you begin to build a stronger core and get used to the ball you can shed the towels and pillows.

Talk to Your Doctor

If you have a history of back problems or some other condition that could be further hindered through use of a fitness ball, talk about it with a doctor. Ultimately, they’ll know what your body can and can’t handle.

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Difference in “Fats”

We have all held some sort of food in its original packaging and thought to read the “Nutrition Facts” on the back. Here we read how many calories, protein, sugar, vitamins, calcium, iron, etc. What many read and not give it second thought is “Total Fat,” “Saturated Fat,” and “Trans Fat.” Why are there three? What’s the difference between them? We usually just forget about it and enjoy the food anyway.

Total Fat

NutritionFactsTotal fat is generally known as the type of fat you eat that makes a difference in your diet. The amount of total fat you consume impacts your energy level, caloric intake, and overall health. Generally when people here the word “fat” or “total fat” people think to steer clear but fact of the matter is, you do need to have some sort of fat intake. To keep your total fat intake in moderation, your daily intake of total fat should be about 25 to 35 percent of your total daily caloric intake. This can vary based on how physically active you are on a daily basis.

Saturated Fat

Saturated fat are fats that come from products consumed via animals. These tend to be meat, dairy, and eggs. With that said, they can too come from plant products like coconuts, palm, and palm kernel oils. Saturated fats are the fats you generally want to avoid as much as possible as they are known to raise bad cholesterol levels.

Trans Fat

Trans fat are you unsaturated fats. Don’t go ahead and assume that because they are essentially the opposite of saturated fats that they are good for you. Trans fats can do harm in lowering your good cholesterol levels and raising your bad cholesterol levels.

In the grand scheme of things, the American Heart Association believes you should limit your saturated fats to less than 7 percent of your daily calories and trans fats to less than 1% while also keeping cholesterol intake under 300 milligrams daily.

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Nutrition Vital for Mental Health Stability

With recent interest in mental health and retaining top notch mental health later in life, many begin to wonder what the best approach is to retain this mental health stature. Recent studies at the University of Melbourne  have concluded that the right nutrition and diet can lead to a substantial growth in mental health. Lead researcher, Dr. Jerome Sarris explained, “In the last few years, significant links have been established between nutritional quality and mental health. Scientifically rigorous studies have made important contributions to our understanding of the role of nutrition in mental health.” Dr. Jerome Sarris also added that even though there are various other factors that go into determining what goes into developing healthy mental health.

Dr. Jerome Sarris

Dr. Jerome Sarris

Mentioned in the statement above though, he does state that developing a strong and healthy nutrition and diet is not only great for your mental health but also be a great way to fight of mental disorders that can be faced later in life. The University of Melbourne also stated, “When people practice healthy eating and promote the quality of diet, it can help in the treatment methods for mental disorders. They added that aside from dietary improvement, nutrient-based prescription can assist in the management of these diseases. In fact, researches and studies show that many vitamins and nutrients are associated with mental and brain health.” The research suggested various steps to begin this nutrition and diet which can provide a strong mental health.

Studies have showed that Omega-3 fish oil pills are a great way to fight psychiatric disorders which also helps fight against attention deficit hyperactivity disorder (ADHD). The Omega-3 fish oil can also deter these disorders potentially if taken prior to these disorders before they even evolve. Also, Science Daily gave a few tips on how to remain and sustain a healthy nutrition lifestyle, “Other important supplements needed for promoting brain health are folic acid, Vitamin B12, choline, iron, magnesium, Vitamin D and even amino acids.”

 

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Size Matters: How Much Fat Is Healthy?

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A guide to the amounts (and types) of fat you should eat each day

1. Saturated Fats

So how much and what kinds of fat should you be eating? Expert guidelines suggest that 20 to 30 percent of your daily calories should come from fats, and no more than 10 percent from the saturated variety. Based on a diet of 1,800 calories a day, that’s between 40 and 60 grams of fat daily. Follow these suggestions to keep your portions in control.

Many of us know saturated fats as “bad” fats, but new research has led experts to question whether they are linked to heart disease, as previously thought. And one study even found that certain saturated fats can be metabolized by your body faster than others, which means they are rarely stored as flab.

Try:
1 tablespoon butter (salted) (12 g fat, 102 cal)
1 tablespoon coconut oil (14…

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Superfoods That should be In what you eat

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Superfoods, along with ‘omega 3’ can be an additional phrase that will More than likely you’ve find a lot in recent years, although the definition of many people?

Only because they’re generally known as superfoods, won’t mean you possibly can solely get them inside the mountains regarding Mongolia or even other sorts of hidden position around the world! These are food items which can be quite simple to acquire your hands upon, in-fact you might already have many superfoods in your diet witout a doubt!

Superfoods usually are food items that contain higher phytonutrient information. What will which means that? Well acquire blueberries for instance, they are packed filled with antioxidants, vitamin C, manganese and fibers.

Superfoods get several health benefits, their ideal for weight management, although various other rewards contain minimizing raise the risk regarding heart problems, asthma and type II diabetes together with being ideal for weight management.

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