Healthy Answers Only

Cold exposure is unpleasant, but used properly, cold exposure is an extremely powerful tool for improving health, exercise capacity and fat burning.

Cold causes an increase in the metabolism to produce heat to try to counteract the effects of cold, resulting in increased calorie/fat burning. However, exposure to cold has a much deeper biological and hormonal impact on the body.

Cold therapy (CT) has been proven to increase adiponectin levels. Adiponectin is a hormone that stimulates fatty acid oxidation in muscle cells by activating AMP-activated protein kinase. Or in simple terms: cold increases adiponectin, adiponectin burns fat.

CT also lowers blood sugar by burning glucose as heat, and increases the absorption of glucose into the muscles, speeding up recovery times. Clearing excess blood glucose in the muscles helps prevent blood sugar from being converted to fat by the liver. This means that a cold shower after a carbohydrate-rich meal can prevent many of the drawbacks of high sugar intake!

CT also activates the conversion of normal body fat (known as white adipose tissue or WAT) into brown adipose tissue (BAT – also known as brown fat). BAT is very different from typical fat because it contains many energy-producing mitochondria (hence the brownish color) and uses body fat (usually from the abdomen and back) as a fuel source.

Cold and noradrenaline

Norepinepherine (NE for short) is an excitatory neurotransmitter that is one of the main drivers of fat burning. NE is the main initiator of the flight or fight response of the sympathetic nervous system (SNS).

The flight or fight response is something we’ve all experienced when we’re really scared, like almost getting into a serious car accident. If you remember such an experience, you will remember that you often tremble after the danger has passed.

Shaking occurs because when you sense a threat, the brain pushes out high levels of NE. High levels of NE stimulate a cascade of effects, including:

increased heart rate

Increased oxygen consumption

Increased circulation

Closing off the digestive tract while pushing more blood to the muscles for action

Increased pupil dilation

Increased mental focus

Decreased perceived exertion, pain and inflammation.

Release of fatty acids and glucose from storage to fuel high levels of muscle activity.

High levels of NE also stimulate the adrenal glands to secrete epinephrine (EP). EP is also known as adrenaline. NE and EP are chemically nearly identical with NE being a neurotransmitter and EP a hormonal version.

This strong SNS response prepares you for action!

Even a brief exposure to extreme cold (20 seconds at 40°F, 4.4°C) causes a 200-300% boost in norepinephrine that lasts for an hour† As mentioned above, increased NE also stimulates the release of EP. You’ll experience a noticeable boost in wakefulness, focus, attention and mood, along with improved oxygen delivery, blood circulation, antioxidant function, mitochondrial biogenesis, and reduced perceived exertion, pain and inflammation.

Cold and sleeping

While exposure to cold initially triggers a strong sympathetic nervous response (like what happens during intense exercise), the body later rebalances and your parasympathetic nervous system (PNS) response increases in response to this stimulus.

Your PNS is basically your rest/sleep/repair mode. Thus, the increased PNS response to cold exposure after the acute SNS response aids in sleep quality.

Takeaway – Cold showers can be an effective tool to improve exercise performance and fat burning. For those looking to lower body fat, do 5-10 minute sessions in the morning, dry off, then warm up and exercise – you’ll feel like a rocket ship!

To learn more about all the positive effects of using cold exposure for positive health and fitness benefits, check out this great podcast and article on the subject: https://www.foundmyfitness.com/episodes/cold-stress-hormesis

https://www.foundmyfitness.com/topics/cold-exposure-therapy

This post Can Cold Showers Improve Exercise Performance and Fat Burning? was original published at “http://workoutanytime.blogspot.com/2022/04/can-cold-showers-improve-exercise.html”

About four years ago, at age 34, Tamara Walcott took up competitive powerlifting. Since then, as one of the sport’s emerging names, she has more than made up for lost time. On April 7, 2022, ahead of the 2022 World Raw Powerlifting Federation (WRPF) American Pro, Walcott shared some of her recent training progress when she busted out a 151.95 kilogram (335-pound) bench press for two reps.

Never give up

Walcott’s journey to powerlifting success is notable for the adversity she overcame. In addition to crushing deadlifts and squats professionally, she is a single mother with two children, a full-time job and a business owner. Anyone can struggle to get that much on their plate, but so far it doesn’t seem to have been a problem for Walcott.

As a prominent powerlifter with a platform, Walcott knows she can’t resist. She seems only too happy to wear this honor with pride.

“Like the video said, I never give up,” Walcott wrote in the post’s caption. “Why? Because I’m doing this for myself. The bonus in the process is that what I do inspires others! I hate that, but that can’t be our motivation. We have to be our driving force.”

Indeed, Walcott has no shortage of situations where she has been a quality powerlifting role model. In eight career competitions, she has racked up seven wins. In one of her more recent wins at the 2021 WRPF The Bucked Up Showdown, she pulled a current global deadlift of 288.5 kilograms (606 pounds).

Always take care of yourself first

However, her success does not mean she can always go full steam ahead. Walcott seems to understand that achieving powerlifting glory is a gradual process † which explains why she says she recently took a break from training for about a week. For Walcott, every small win, at a good pace, is a credit to a long and fulfilling journey.

“I always listen to my body,” Walcott continued. “For now, I’m back and I’m coming vengeful. There is work to be done. There are records to be broken. So preparation and proactiveness are key! I am a beast; therefore regular maintenance is essential.”

The Queen of Deadlifts

Walcott seems to have no desire to waste her current opportunity. In recent interviews, she hasn’t been shy about passionately discussing how her quest for powerlifting has reshaped her self-image.

More importantly, while taking care of her personal life, Walcott says she now possesses revitalizing energy that she wants to transfer to others. Her March 2022 spot on Access Hollywood saw her delve deeper into the past and this ongoing honorable mission for visibility:

“I’m at a crossroads, I can’t keep doing this, I have to live for my kids,” Walcott said of her mindset during her low point. “I have to be there for them. I have to change my life. So I decided to go back to the gym and lose some weight.”

It’s the next step that may have changed not only Walcott’s life trajectory, but perhaps the future of powerlifting. While she was working out one day, she saw some athletes clattering weights and “throwing chalk.” The rest was history.

“I asked about it and they said, ‘Oh yeah, they’re powerlifters, that’s what they do,'” Walcott said. “And I was like, I want a piece of that.”

As for whether Walcott would approve of powerlifting for other women, her answer couldn’t have been more resounding.

“I would recommend it [powerlifting] to more women, especially since I have a 15-year-old daughter,” Walcott said. “It translates to so many aspects of your life. It keeps you committed, motivated. You can go to the gym and do things you thought you couldn’t do. Not only has it changed me physically, it has also changed me mentally. It made me mentally strong.”

As she continues to expand her reach, Walcott will host an upcoming open forum on April 24, 2022 on tackling stereotypes in New York City. Tickets for the event are on sale on its website. Walcott’s next game † the 2022 WRPF American Pro † will take place on July 29-30, 2022 in Manassas, VA.

This post Tamara Walcott Notches 151.95-Kilogram Bench Press (335 Pounds) for 2 Reps, was original published at “https://fitnessrewop.com/2022/04/09/tamara-walcott-notches-151-95-kilogram-bench-press-335-pounds-for-2-reps/”

Squat clean is a variation on the power clean.

The body’s weight should be lifted off the ground, and the weight must hang in front.

It is a great addition to total-body strength training.

What’s Squat Clean?

Let’s begin by defining the movement.

The starting position for this move is the hang position.

This means you start at the top of a deadlift (the hanging position) and not with the bar on your ground like a basic squat or power clean.

How To Do The Squat Clean

The appropriate weight barbell for your fitness level is loaded.

Place the barbell on the ground in front of yourself.

Place your feet hip-width apart on the floor.

Engage your core and raise your shoulders.

Grab the barbell using a hook grip.

Hook grip refers to a grip that places the palms on the body of the barbell.

However, the thumb hooks around it (closer than your body) and is held under your four fingers.

To stand up, push your heels forward.

Keep the bar near your shins and bring it to your mid-thigh.

As shown above, your arms should be fully extended.

Keep your hips slightly bent and push your butt forward. Then, lower the bar to just below the knee height. Keep your neutral spine while you do this. Do not allow your knees or hips to move forward.Keep your hips straight while lowering your body into a squat position. You can also shrug your shoulders while lowering your body into a squat position.Stand up while keeping your bar in front of your neck.To return the bar to its original position (mid-thigh), lower the bar with control.

Tips & Tricks For Crossfit Hang Squat Clean

Start from the hang position and focus on your hips during the movement instead of your arms.

Jump hard, but not too high.

You should feel your feet touch the ground with a strong thrust.

Going higher will only make the rep take longer.

Good speed under the bar is key to improving your cleanliness.

You should use your full power to pull with long arms.

Bending your arms too soon can reduce the power of your hips.

You don’t need to raise the bar so high to do a squat, so you can lift heavier weight.

After mastering the hang squat clean movement, you will be able to catch the bar and receive the weight approximately a foot lower than with power clean.

8 Crossfit Hang Squat Cleanse Benefits

Hang squat cleans are essential for Olympic weightlifting technique development.

This is true regardless of whether you are a regular lifter, CrossFitter, or a professional athlete.

Hang squat clean can be more effective than a power clean.

It will help with early arm bends and finishing the pull.

You can increase your body’s ability to promote force at higher speeds by doing this exercise.

This is a lot of science talk. 

This movement will allow you to accelerate the barbell higher into the pull.

This gives you more time for the clean and full squat.

In Olympic lifting, finishing the pull is often a problem.

This can be due to poor technique, timing, insufficient strength, poor balance, or technique.

You can simplify the movement by doing a CrossFit Hang Squat Clean.

This will isolate one part of the clean pull and forces you to concentrate your energy and effort on end.

The hang will force you to finish the pull and increase your energy output at the hip/thigh area.

This movement enhances leg drive and should prevent you from bending your arms too quickly.

An early arm bend can cause balance problems and a loss of use of your legs at the end.

The hang squat clean will teach you how to drive your feet through the ground.

This will increase the velocity and height of your barbell.

Hang Squat Cleans are great for improving your mental ability to quickly and fluidly under-cleans.

It can also help you learn the timing of when you should expect to receive a clean.

What Muscles Does The Clean Squat Work?

Squat cleans involve nearly all major muscles.

These include:

Glutes (gluteus maximus, gluteus medius)Quadriceps -Vastus medialis, intermediate and intermediate; rectus Femoris)Hamstrings (biceps femoris, semimembranosus, semitendinosus)Calves (gastrocnemius, soleus)

These muscles are responsible for getting the lift off the ground.

Then, you will extend your hips and knees and then explode your ankles and hips to propel the bar to the rack.

In the squatting section of the lift, the quads, glutes, and hamstrings play a major role.

Your midsection stabilizes your spine as you lift.

Cleans can put a lot of strain on the lower back.

It’s important to properly brace your core and breathe in.

Trapezius (middle, upper portions)Shoulders (front and lateral deltoids).

The traps and the delts help the lower body raise the bar to shoulder height and stabilize the bar during the squat.

These elbow flexors are used to complete the clean section of the lift.

However, you should not allow the cleaner to become a cheat curl.

Its momentum is mainly generated by the hips and lower body, not the curling of your elbows.

Squat Clean Or Power Clean? Hang Clean

The squat is one of three types of cleans.

The other two are the power clean or hang clean.

Because they are all cleans, the common goal is to develop power and explosiveness.

But, the benefits of squat, power, and hang cleans differ enough to offer each their own distinct benefits.

Let’s look at each of them, listing their distinguishing characteristics and identifying the athletes and goals each caters for.

Clean

A squat clean, as mentioned above, is a complete clean that goes from the floor to a front squat.

The squat clean has the most motion of all three.

The clean is less intense than the power clean.

However, the front squat follows and takes the hips and the knees through the full range of motion. 

The squat clean allows you to use the most weight if you have the right technique as you don’t need to raise the bar as high for power clean, hang clean, or power clean.

The squat clean involves so many movement patterns.

You get a lower body, hip-dominant pull, upper-body pull, clean, and quad-dominant sit – all in one exercise.

To keep your upper body in a good place, you need to use your core to brace the clean.

Alternatives For The Squat Clean

Here are three variations of the squat clean.

They all involve the same basic clean movements and squat movements.

#1 Landmine Squat Clean

Landmines are like a long empty can you can load one end a barbell into.

The barbell rotates and revolves, which allows you to use it as a lever to perform a variety of lifts in a more user and joint-friendly way.

You can do squat cleaning with a landmine with either one or both of your hands for different training effects.

Because the wrist does not extend, the catch at the top is easier than the traditional squat clean.

How To Do Landmine Squat Clean

Step 1. 

Place a plate on one end of the barbell and anchor the other in a landmine.

Step 2. 

Stand in the same position as the barbell squat but hold the end of your bar with one hand.

With the other, grip the bar with a pronated grip. (Thumb facing you, palm facing the side leg, and thumb pointing back at the bar).

Step 3.

Lift the weight off the floor using the same strong triple-extension that you use for a standard squat. Do this by bringing the bar to your side (or right shoulder, if using your right hand) and quickly flip your hands over to grab the bar with your palm facing the midline.

Step 4. 

Lower into a full squat while keeping the bar in front.

Next, lift the weight up.

Then lower the bar and do it again.

Each arm should do the same number of reps.

#2 Pentagon Bar Landmine Clear

The Pentagon bar is similar to the front of a trap bar and attaches with a regular landmine barbell.

The Pentagon bar’s swiveling handles make it ideal for wrist-friendly clean or press variations.

How To Clean The Pentagon Bar Landmine

Step 1.

The Pentagon should be equal in weight.

Step 2.

Step 3. 

Lift the weight off of the floor using a strong triple-extension.

Bend your elbows as you get near the top and turn your hands so that your knuckles face up.

For more reps, lower the bar and continue to do so.

#3 Dumbbell/Kettlebell Squat Clean

A dumbbell version allows you to transition from the clean to squat with the same wrist action as the landmine.

The only difference is that the dumbbell version of a squat clean allows for a true, unanchored weight.

Although dumbbells will not allow you to lift as much as barbell squat variations, they are still very user-friendly and can be performed in any gym or garage.

Like the one-arm landmine, the dumbbell squat clean requires that each arm move independently.

This promotes stability and balanced development.

If you have kettlebells, they will give you the best results.

You can perform a more traditional clean motion with kettlebells, such as spinning the weight around your wrist and not reverse curling it like you do with dumbbells.

How To Do The Dumbbell/Kettlebell Squat Clean

Step 1 

Stand in a squat clean and place a pair of kettlebells on the ground just below your feet.

If you find the height of the kettlebells is too low for your lower back to be safe, try a hang-clean instead.

Bend your hips and knees slightly so that the weights are at your sides, just below your knees.

Step 2. 

Lift the weight in a strong triple-extension motion.

To bring the weights up to your shoulders, extend your elbows.

Step 3 

Do a full squat, keeping the weights at your shoulders.

Then stand up.

For more reps, lower the bells.

Common Mistakes

These common mistakes can be avoided to make your hang clean exercise safe, effective, and enjoyable.

The Bar

Low back strain and injury can be increased by allowing the bar to move away from your body.

To ensure you have good form and enough control, focus on holding the bar close to the body throughout each phase.

Bar Moves Horizontally

Make sure the bar is moving vertically instead of horizontally.

Adjust your form if your knees or legs are getting in the way.

Too Wide Or Narrow

A tight or loose grip could hinder your ability to do this exercise correctly.

For a proper hang clean, your hands should be a few inches beyond either leg.

Too Tight

While you should maintain a steady grip throughout the exercise, the bar should still move smoothly in your hands.

You shouldn’t grip the bar too tightly.

This will prevent a smooth transition from your thighs to your front shoulders.

A tight grip can cause you to drop your bar or not complete the move.

It could also increase your risk of injury to your hands, wrists, and back.

You should maintain a steady grip during the movement but not too tight.

Using The Arms To Pull

People try to pull the bar up with their arms instead of driving through the feet.

To hang clean, you must bend your knees and drive through your feet.

Do a few weightless cleans.

Instead of pulling on the bar, dive your body under the bar to a catch position.

This will reduce the urge to pull on your arms.

Dropping The Elbows

You can lose weight by lowering your elbows.

This could increase the chance of injury.

Increasing mobility, flexibility, strength, and mobility of your lats and triceps can improve spinal extension.

This allows you to lift your elbows higher so that the bar can be caught and held.

Improper Landing

It is common to not maintain proper body posture while landing the hang clean.

However, landing improperly can cause injury to your balance.

Some people land with their heels up and their torso bent.

It’s okay to jump or stomp on the floor while catching the clean.

However, it is important to land on your feet to ensure stability and proper front-rack position.

Too Many Reps

Doing too many reps without solidifying your technique can cause injury or bad habits.

Hang should be mastered quickly, so you don’t lose sight of the form.

Begin with only a few reps per set (between 2 and 4), then increase your strength and technique by adding more.

Start with a lighter weight to get used to the movement.

This post The Ultimate Squat Clean Guide: Step By Step Instructions, Benefits, Alternatives was original published at “https://fitgag.com/squat-clean-exercise/”

This asparagus salad is light and refreshing, made with crunchy vegetables and Parmesan cheese.

The weather is getting warmer, the flowers are blooming and there is a lot more pollen outside.

That can only mean one thing: Spring is coming! Spring is a beautiful season and the perfect time to pull out your favorite salad recipe.

Don’t have a favourite? Make this spring lettuce salad with roasted asparagus and fall in love with salads.

This simple recipe is packed with flavor and nutrition. The citrus dressing has a little kick from the mustard that pairs well with the asparagus. Eat it as a light lunch, or serve it with a delicious Chicken Parmesan! The possibilities are endless.

While this recipe is delicious, you can adjust the ingredients to your liking. This easy asparagus salad recipe is versatile, so use what you have in your kitchen!

How do you make this refreshing asparagus salad?

This roasted asparagus salad is super easy to make and only takes a few steps.

Prepare the asparagus: Start by preheating your oven to 450°F. Wash and cut the bottoms of your asparagus and pat dry. Brush with a little oil, lemon zest, salt and pepper.

When seasoned, place on a baking sheet and bake for about 8 minutes. Keep an eye on them in the oven to prevent them from burning.

Make the dressing: While the asparagus is roasting, prepare the remaining ingredients. Mix the lemon juice, mustard and oil in a bowl. Beat until completely blended and season to taste. Keep it in the fridge until you are ready to use it.

Make the salad: Wash and dry your veggies of choice (we used mixed lettuce). Then add it to a large salad bowl and cover with about ¾ of the dressing. Plate the dressed vegetables and place the roasted asparagus on top. Shave some Parmigiano-Reggiano on the salad with a vegetable peeler. Then top the salad with the rest of the dressing. Serve and enjoy!

Prep time 10 minutes

Cooking time 8 minutes

Total time 8 minutes

ingredients

1 lb asparagus 1/3 c extra virgin olive oil 1/2 tsp lemon zest Salt and ground pepper 1 1/2 tbsp lemon juice 1 tbsp Dijon mustard 10 oz mixed spring vegetables 1 1/2-ounce piece Parmigiano-Reggiano cheese (shaved)

instructions:

Preheat your oven to 450°F. Mix the cleaned asparagus with a tablespoon of oil, lemon zest, salt and pepper in a mixing bowl. Add the asparagus to the baking sheet and roast for about 8 minutes, or until tender. Combine lemon juice, Dijon mustard, and the rest of the oil in a bowl. Season. Wash and dry the mixed greens mix. Add to a large mixing bowl and pour over of the dressing. Place the dressed vegetables on a plate and garnish with the asparagus. Use a vegetable peeler to shave some Parmigiano-Reggiano cheese over the salad. Add some extra dressing to the finished salad. Serve and enjoy!

Nutritional information:

Yield:

2

Serving Size:

1

Amount Per Serving: Calories: 504 Total Fat: 43 g Saturated Fat: 8 g Trans Fat: 0 g Unsaturated Fat: 32 g Cholesterol: 18 mg Sodium: 977 mg Carbohydrate: 22 g Fiber: 8 g Sugar: 4 g Protein: 15 g

Summary

Looking for even more salad recipes to enjoy this spring? Try this one!

This post This Crisp Asparagus Salad With Parmesan Cheese Is a Perfect Spring Side Dish was original published at “https://www.fitwirr.com/nutrition/asparagus-salad/”

High blood pressure is one of the most common health issues people go through. Left untreated, it can lead to several diseases like cardiovascular issues as well as other lifestyle diseases such as diabetes,

, cardiac diseases, etc. You can prevent and control high blood pressure by making certain lifestyle modifications.

One of the primary causes of high blood pressure is an excessive intake of carbohydrates. The carbohydrates convert to glucose for the body’s usage but when there’s more than the body requires, they convert to fat and get stored in the body, causing high blood pressure and heart complications.

A healthy and balanced diet is the best and most straightforward way to treat blood pressure issues. All patients with high blood pressure, even those on medication, should eat a balanced, heart-healthy diet. In addition, research has shown that eating certain foods, primarily those high in crucial minerals like potassium and magnesium, lowers blood pressure. 

This article will provide some delicious low carb dinner recipes to reduce high blood pressure. Here, we will also discuss other ways to lower blood pressure levels. 

What is Blood Pressure? 

Blood pressure is the force with which your heart pumps blood throughout the body. It is a necessary factor that plays a crucial role in maintaining overall health. Blood does not circulate across the body without pressure. Without this pressure, nutrients and oxygen do not reach the tissues for the body’s regular functioning. Blood pressure has an essential function in the body, so it is imperative to control it and make sure it is in the normal range. The normal and healthy range of blood pressure is 120/80 mm of Hg. 

High pressure indicates an imbalance and risk factors for multiple diseases. It includes heart attack, brain diseases, stroke, diabetes, obesity, etc. Furthermore, it can also result in renal failure. This article explores the effect of a low carbohydrate dinner diet and how it regulates high blood pressure.

A Low Carb Diet and High Blood Pressure

Carbohydrates are one of the significant sources of energy. A study shows that a low carbohydrate diet regulates high blood pressure level significantly. A low carb diet has a moderate amount of protein and high amount of healthy fats. Hence, incorporating the right carbohydrates in the recommended amount may help regulate high blood pressure. However, it also governs the associated disorders like obesity, cardiac diseases, diabetes and likewise. 

The benefits of a low carbohydrate diet are listed below.

Weight Loss 

A low carb diet effectively helps lose weight and prevent obesity. A study noted that high blood pressure is associated with weight gain and obesity. It also suggests that a mild reduction in the ingestion of carbohydrates reduces your abdominal fat. 

A low carb diet can contain a high amount of dietary fibre, which when eaten make you feel fuller for a longer duration. As a result, it prevents unhealthy binge eating. Fibres also help lower insulin levels. Moreover, a low carb diet generally  leads to higher potassium intake, eliminating excess fluids from your body. All these factors enhance weight loss.

Suppresses Appetite

Studies observed that you tend to eat less on a low carb diet due to the dietary fibre and healthy fats. These along with high quality proteins keep you satiated for a long time, preventing you from overeating or consuming more calories than you strictly require.

Reducing Triglycerides

Triglycerides are unhealthy fats that circulate in our blood. One of the prime reasons for high triglycerides levels is a higher intake of carbohydrates. Low carbs in our diet tend to reduce triglycerides. Additionally, a low carb diet has healthy fats or good cholesterol (HDL). High levels of HDL lower the risk of cardiac diseases.

A high fibre diet is important as dietary fibres are efficient in eliminating low density lipids (LDL) or bad cholesterol from your body. They bind with the unhealthy fats and get excreted. As a result, it prevents the accumulation of fats in your blood. Accumulation of fat along blood vessels spikes your blood pressure.

Helps Burn More Fat

A study notes that low carb food helps enhance fat burning. That is because carbohydrates are the primary source of energy. On a low carb diet, the body burns its stored fat for energy.

Low Carb Diets for High Blood Pressure: Foods you can include

Vegetables:

Any vegetable that grows above the ground is lower in carbohydrates than root vegetables. In addition, most vegetables are high in essential minerals, vitamins and antioxidants. Therefore, they are effective in combating various disorders, including high blood pressure. Some of the best vegetables to consume are tomatoes, bell peppers, green leafy vegetables, cauliflowers etc. 

Potassium is an essential element present in most vegetables. It helps dilate the blood vessels to facilitate smooth blood flow. Furthermore, vegetables are rich in antioxidants that are compounds that prevent radical cell injury. A radical cell injury damages the blood vessels resulting in blood pressure and arterial disease. Thus, it is essential to consume low carb vegetables to prevent blood pressure rise in your body.

Fruits:

Not all fruits are low in carbohydrates. However, you may include most of them in your low-carb diet due to their nutritional benefits. In addition, they contain natural sugars like fructose and glucose, which don’t harm you the way refined sugar does.

Apples, citrus fruits, berries, avocadoes, kiwis, peaches, etc., have fewer carbohydrates. They are full of essential minerals like potassium, manganese, magnesium, and antioxidants. Additionally, they are dense in high fibres. All these attributes contribute to lowering high blood pressure.

Poultry, Meat and Seafood:

Poultry products and lean meats are low in carbohydrates and high in protein. Fatty fish not only have low carbohydrates but are rich in omega-3 fatty acids. They are the healthy fats that combat bad cholesterol in your body. You may include salmon, sardines, shrimp, tuna mackerel etc., in your low carb diet.

Nuts:

Nuts are high in dietary fibre, magnesium, potassium, manganese and antioxidants. Plain, unsalted nuts are low in sodium and contain healthy fats. They have a high content of omega-3 and omega-6 fatty acids. Study shows that nuts have properties to lower high blood pressure. Almonds, cashews, peanuts andwalnuts are best for a low carb diet.

Beans:

Studies found that beans are effective in lowering high blood pressure. They are excellent sources of dietary fibre, helping you lose weight and control your cholesterol level. They are also rich in antioxidants. Kidney beans, black beans, garbanzo beans and lentils help prevent heart diseases.

Low Carb Dinner Recipes

A low carb dinner is healthy and simple. It helps your body regulate energy levels. Studies show that blood pressure levels elevate after meals, especially if they contain a ton of sodium. Therefore a low carb meal is recommended. Here are a few delicious and easy dinner meals that can help lower your blood pressure. They are full of nutrients for a perfect heart-healthy diet.

Chickpea Quinoa Salad

Serves: 2Calories: 267 kCal per servingCarbohydrates: 50 grams per servingPreparation Time: 5 minutes

Ingredients

Quinoa (cooked): 1 cupChickpeas (cooked): ½ cupTomatoes (chopped): ½ cupRed chillies (crushed): ½ tspCucumber (sliced): ½ cupLemon Juice: 1 tbspSalt: ¼ tspGround Pepper: ½ tsp

Method

Add quinoa, chickpeas, cucumbers and tomatoes to a bowl.Mix lemon juice, ground pepper, salt and crushed chillies in another bowl.Add the dressing to the salad ingredients and toss well.Serve immediately or cool it in the fridge before serving.

Vegetable Hummus Sandwich

Serves: 2Calories: 300 kCalCarbohydrates: 39.7gPreparation Time: 5 minutes

Ingredients

Whole-Grain Bread: 4 slicesHummus: 4 tbspCucumber (sliced): ¼ cupCarrot (shredded): ¼ cupLeafy Greens of Your Choice: ¼ cupBell Pepper (sliced): ½ cup

Method

Spread hummus on the slices of bread.Add salad greens and other vegetables on top of 2 of the slices and cover with the remaining 2 slices.Slice the sandwiches in half. 

NOTE: You can replace the hummus with homemade or organic peanut butter.

Mix Vegetable Soup

Serves: 2Calories: 113Carbohydrates: 15.4gCooking Time: 10 minutes

Ingredients

Mushrooms (chopped): 1 cupCauliflower (chopped): 1 cupShallot (sliced): ½ cupCarrot (chopped): ½ cupGreen Peas: ½ cupFrench Beans (chopped): ¼ cupGarlic (grated): ½ tspOil: 1 tspWater: 2 ½ cupsGround Pepper: ½ tsp

Method

Heat a pan over a low flame.Add oil, mushrooms, cauliflower, carrot, green peas, and shallots.Saute the vegetables till slightly brown.Add salt and mix well.Add water. Then, cover and cook for 5 minutes or until cooked.Add lime juice on top and garnish with parsley.Best to eat while it is still hot.

Measures to Prevent High Blood Pressure 

Eat a healthy diet

Eating well i.e. a diet rich in fibre, healthy fats and protein is the first step to prevent high blood pressure. Refrain from unhealthy junk and processed foods as they are full of unhealthy fats and high salt content. In addition, it may worsen your blood pressure. Instead, ensure a healthy and well-balanced diet with fruits, vegetables, whole grains and healthy fats.

Reduce Added Salt

Sodium and potassium help balance your fluid levels. However, when there is excess sodium and less potassium, your body retains water. The excess fluid content leads to inflammation or oedema. It also creates strain on your blood vessels, heart, brain and kidneys which causes high blood pressure.

Reduce Stress

Your body secretes hormones when you are stressed. A study observed that the stress hormone, cortisol, may increase your heartbeat abnormally, resulting in high blood pressure. Hence, it is essential to destress yourself. Yoga, breathing techniques and brisk walks are a few methods to destress yourself.

Control Insulin Levels

High insulin levels enhance the reabsorption of sodium. That leads to retaining water, resulting in hypertension. Thus insulin impacts your blood pressure. So, it is advisable to control your insulin levels. 

Quit Smoking

Cigarettes contain nicotine. Studies note that nicotine causes an increased heart rate and blood pressure levels as it may deposit along your blood vessels. That results in the narrowing of blood vessels. It, in turn, obstructs blood flow resulting in elevated blood pressure.

Maintain a Healthy Weight

In obese individuals, the unhealthy fats deposit along the walls of the blood vessels. As a result, it narrows the blood vessels, which build up the blood pressure. Although the heart pumps the blood uniformly, a blockage in arteries increases the blood pressure, leading to heart attacks and strokes. When you lose weight, the associated parameters also subsides.

Avoid Alcohol

Studies show that alcohol negatively impacts blood pressure by reducing the nitrate levels. Nitrates help dilate your blood vessels for smooth blood flow. Alcohol also induces injury to the walls of the blood vessels resulting in arterial diseases. Hence, it is essential to stop alcohol consumption.

Stay away from Processed Food

Studies suggest processed food, red meats, and canned food spike blood pressure as they are high in sodium levels. They also contain trans fats, which are unhealthy fats. They increase the risk of cholesterol issues and weight gain resulting in high blood pressure, diabetes and heart diseases.

Maintain an Active Lifestyle

Physical inactivity leads to weight gain and obesity, causing fatty deposits, increased bad cholesterol or triglycerides. That initiates blood pressure elevation and cardiac diseases. On the other hand, regular exercise or physical activity helps prevent such disorders. According to a study, even mild exercise or regular walking helps greatly. Moreover, it strengthens your immunity, de-stresses you and improves your overall health.

Sleep well

A study shows that short interrupted or irregular sleep and other sleep disorders initiate high blood pressure. Hence, you should maintain a healthy sleep schedule. It includes getting adequate sleep for your body and mind to relax.

To make sure you keep your blood pressure levels in control, it’s essential to follow the points mentioned in the preventive measures such as eating right, exercising regularly and sleeping well.

Additionally, it is very important to seek help from a medical professional. If they prescribe you medication to help control your high blood pressure, it is necessary to adhere to their recommendations. 

Check with your doctor and/or nutritionist before you make any changes to your medication and diet.

Low Carb Diet: Precautions

When you are on medication alongside a low-carb diet, there’s a chance of fluctuation in your blood pressure levels. It means you may have low blood pressure at times. It may happen within a few days or even months. However, you may prevent it in the first place by consulting a healthcare expert before making any modification to your diet.

Weakness, dizziness, fatigue are a few symptoms of low blood pressure, which requires medical attention. Moreover, consult your doctor or a dietician before following a low carb diet. It will help you get the maximum benefits out of your diet while preventing any adverse effects.

Conclusion

A low carb diet contains many fruits, vegetables, whole grains, healthy fats and dietary fibre. Well chosen low carb food is nutrient-dense which contributes to lowering high blood pressure. So following a low carbohydrate diet will help you to lower your blood pressure and will help protect the body against cardiovascular diseases. 

So to be healthy, follow a low carbohydrate diet under the guidance of a nutritionist.

Frequently Asked Questions (FAQs)

Q. What foods are very low in carbs?

A. Fruits and vegetables that grow above the ground level like tomatoes, brinjals, spinach, bell peppers, gourds, etc., are low in carbohydrates. Protein rich foods like fish, poultry products, nuts, seeds, and legumes are also low in carbohydrates.

Q. Is shrimp a low carb food?

A. Yes, shrimp is low carbohydrate seafood. It has good nutrients like high biological value protein, good fat, essential vitamins and minerals in seafood. 

Q. What can I eat on a no added sugar, low carb diet?

A. You can eat a variety of foods like fruits, vegetables, nuts, seeds, eggs, fish, chicken, seafood etc., for a no-sugar, low-carb diet. Fruits contain fructose which is natural sugar. Therefore it is not harmful like added or refined sugar. Please remember to avoid added table sugar and rich carbohydrate sources like whole grains, millets, roots and tubers etc.

Q. What pasta is low carb?

A. Pasta prepared from vegetables, whole grains and legumes are low in carbohydrates, and they have high fibre and other vitamins and minerals. 

Q. What carb helps to lose belly fat?

A. There is no particular type of carb that reduces belly fat. However, a low carb diet enhances overall weight loss.

Q. Are peanuts considered a low carb food?

A. Yes, nuts are lower in carbs while high in protein and good fats from cholesterol-free plant sources. Therefore, they are very beneficial for your health. 

Q. Can a low carb diet cause diabetes?

A. Diabetes occurs when the carbohydrates consumed are not absorbed in the body leading to high blood sugar levels and weight gain. So no, a low carb diet does not cause diabetes. Low carb is a healthy and balanced diet pattern irrespective of any diseases as they help regulate your glucose levels.

Q. Is a low carb diet better than Keto?

A. Yes, a low carb diet is better than a Keto diet. The keto diet is much more restrictive. Keto may result in specific adverse effects on renal health as it contains very high levels of protein consumption daily. A keto diet may not be feasible for the long term following of the diet, whereas you can follow a low carb diet for a long duration without any adverse effects. 

Q. Will a low carb diet help lower cholesterol?

A. Yes, a low carbohydrate diet helps lower cholesterol as it has dietary fibre and healthy fats that reduce the (LDL) bad cholesterol and maintain the (HDL) good cholesterol level. The healthy fat and fibre intake ensure good heart health, indirectly preventing many degenerative diseases.

This post Planning a Low Carb Dinner if you have High Blood Pressure was original published at “https://www.healthifyme.com/blog/low-carb-dinner-fo-high-blood-pressure/”

As we explained above, occlusive moisturizers trap whatever is on your skin beneath the hydrating layer. So if you have breakouts, you definitely don’t want to trap the bacteria and oil that comes out of your breakouts. Instead, grab a non-comedogenic moisturizer to ensure your skin is adequately hydrated without further clogging pores.

And if you’re experiencing some pretty consistent breakouts, you may want to reconsider altogether. To be fair, slugging is not recommended at all for those with oily or acne-prone skin; even if you use a non-comedogenic product, such an occlusive environment can trap dead skin cells and sebum and make acne thrive.

If you have breakouts in some areas but dry patches in others (classic combination skin struggles), you may want to rub your dry skin but make sure the mess doesn’t cover your breakouts.

This post 3 Common Slugging Mistakes A Top Derm Wants You To Avoid was original published at “https://www.mindbodygreen.com/articles/common-slugging-mistakes-top-derm-wants-you-to-avoid”

Slim photo taken by freepic.diller – www.freepik.com

At David’s Way we believe in easy weight loss. There’s really no reason to complicate it, but people will anyway.

My friends, weight loss is really not a difficult concept to understand – in fact the concepts are actually too simple. But almost every dieter I’ve ever encountered has made weight loss a complicated process of special diets and exercises to tone their arms and bellies.

That’s not how it works!

If you’re serious about permanent weight loss, just think you need to do something special and just go back to the basics of nutrition. Only eat foods that actually provide your body with nutritional value and stop eating junk.

If you think you can keep eating your sugar-filled and processed foods, you’re doomed to fail.

When you approach a diet with the mindset that you just want to get rid of it and go back to your past habits, you are doomed to fail.

No matter how many people have told you that the latest fad diet will be the one that will get you to your goals – you are doomed to fail.

If you’re serious about losing body fat and keeping it off, you don’t need to do anything special. All it takes is that you eat healthy foods, exercise your body and keep track of how much you eat. Just stop with the junk food and sugary drinks. It really isn’t necessary, nor should you be consuming a cup or two of sugars every day. And that’s exactly what you do if you eat junk every day and drink carbohydrate-rich junk.

Needless to say, you really are what you eat.

If you’re tired of looking like a broken tin of biscuits, you should stop living on biscuits and gravy. If you live on junk food, you will look and feel like you live on junk food.

To have lasting success, you need to make a lasting change in your lifestyle. When you lose weight, and then go back to your old eating habits, it is only natural for you to regain your old body. This isn’t rocket science, my friends. You have to be willing to commit for the rest of your life. And the beauty of that commitment is that when life throws you a curveball, you already have a healthy lifestyle to fall back on.

Successful weight loss is really that simple of a concept.

Stop eating too many calories for your daily needs.

Eat only healthy, unprocessed foods.

Stop eating junk food and spend that time you would have spent on a fast food drive by cooking your meals at home instead.

Start trying new fruits and vegetables that will not only fill you up, but also provide you with plenty of nutrients and fiber to reduce inflammation in your body.

Eat foods that are good sources of high-quality protein. Protein isn’t just filling, it’s exactly what your body needs to keep you from losing your lean muscle mass while shedding those unwanted pounds.

Make sure you get as much good quality sleep as possible. When you’re not sleeping, your body cooks up a perfect weight-gain recipe. When you’re low on sleep, it’s easy to lean on a large latte to get moving. You might be tempted to skip exercises (too tired), grab takeout for dinner, and then turn in late because you’re uncomfortably full. It’s a scientific fact that when you’re overtired, your brain’s reward center kicks in and looks for something to eat or drink that makes you feel good. So while you may be able to suppress your comfort food cravings if you’re well-rested, your sleep-deprived brain may struggle to say no to a second slice of cake.

Eat healthy meals regularly that will keep you full and less likely to snack.

As you can see, there really isn’t anything about weight loss that can’t be made easy. Go back to the basics of nutrition you should have learned early in school and keep it all simple.

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This post Weight Loss Made Easy – David’s Way to Health and Fitness was original published at “https://davidsway.blog/2022/04/09/weight-loss-made-easy-davids-way-to-health-and-fitness/”

The holidays are a time of celebration, and assuming you have NO problem with alcohol and can drink responsibly, it’s okay to drink! The key to not getting fat from alcohol is to understand the calorie and carbohydrate content of alcoholic beverages and plan your intake in advance in terms of exactly what you choose to drink and how much you have.

All alcoholic beverages tend to boost insulin production, so they’re a big no, no for diabetics and other people taking certain medications. ALWAYS check for drug-alcohol interactions before drinking any alcoholic beverage.

It’s also important to understand that, in addition to the alcohol content itself, alcoholic beverages are often full of sugar, which further stimulates insulin and fat production. The good news is that there ARE alcoholic drinks that are much lower in sugar/carbs and calories.

Champagne

One of the best deals on a low-carb holiday drink is champagne! Champagnes have the lowest carbohydrate and calorie content of all wines, so they are an excellent choice – especially drier champagnes† A 4-ounce serving contains just 1.6 grams of carbs and just 84 calories, making champagne the best choice for revelry!

Common White Wines

After champagnes, the next best choice is white wines (NOT including dessert wines!)

Per 5-ounce serving:

Chardonnay – 120 calories and 3.43 grams of carbohydrates

Sauvignon Blanc – 120 calories and 3 grams of carbohydrates

Reisling – 120 calories and 5.54 grams of carbohydrates

Pinot Grigio – 122 calories and 3 grams of carbohydrates

Common Red Wines

Merlot – 118 calories and 4 grams of carbohydrates

Cabernet Sauvignon – 130 calories and 3.82 grams of carbohydrates

Burgundy – 122 calories and 5.46 grams of carbohydrates

Pinot Noir – 116 calories and 4 grams of carbohydrates

Shiraz – 116 calories and 3.79 grams of carbohydrates

Low-carb beers

Bud Select 55 – 55 calories with only 1.9 grams of carbohydrates

Miller64 – 64 calories with 2.4 grams of carbohydrates

Michelob Ultra – 95 calories with 2.62 grams of carbohydrates

Becks Premier Light – 64 calories with 3.2 grams of carbohydrates

Miller Light – 96 calories with 3.2 grams of carbohydrates

Amstel Light – 95 calories with 5 grams of carbohydrates

Coors Light – 102 calories with 5 grams of carbohydrates

Bud Light – 110 calories with 6.6 grams of carbohydrates

Mixed drinks

Liquor like gin, vodka, scotch and rum, but is loaded with calories and acts to some extent as a “super” carbohydrate that boosts insulin and hunger. That said, they don’t contain any carbs at all, so as long as you mix them without sugar/calorie mixers, you can keep your carbs and calorie intake somewhat under control.

One of the best choices is vodka and soda water with lime or lemon with no carbs and about 100 calories! Other examples include whiskey and Diet Coke, Seagrams 7 and Diet 7-up, Rum and Diet Coke, or Spiced Rum and Diet Ginger Ale.

What to avoid!

When it comes to mixed drinks, watch out for those mixers — most standard mixers, like all sodas, juices, and tonics, are loaded with sugar unless you’re on the diet versions. All your Caribbean and tropical drinks like Pina Coladas, Daiquiris, Mai Tais and Margaritas, etc. are loaded with sugar and calories.

Set a budget for your intake!

Set a budget for your intake of alcoholic beverages and keep track of them as you drink them so that you know how much you drank each hour. Remember that every beer, glass of wine and mixed drink takes an hour to process for the average man (and longer for women), so anything above 1 per hour will get you drunk at some level.

In addition to budgeting your intake, if you drink a glass of non-alcoholic, calorie-free beverage such as water or club soda for every drink/beer/glass of wine, you need to slow yourself down and stay hydrated.

If you want to grab a buzz drink, limit and switch to all non-alcoholic drinks for 2 – 4 hours before driving.

Even better, arrange a driver or use Uber or Lyft for travel to and from holiday parties!

This post Enjoy Alcoholic Beverages Without Getting Fat During the Holidays! was original published at “http://workoutanytime.blogspot.com/2021/11/enjoy-alcoholic-beverages-without.html”

Best Foods to Beat the Heat

Hey readers!

The heat is increasing and it is getting worse by the day. When I traveled to the clinic this morning, the heat and traffic on the roads made me lose my temper, but then I thought, if we can’t change the weather, why crib? Instead, let’s eat the best foods to beat the heat and the foods that keep us cool! The harsh sun and hot temperature not only makes us feel dehydrated, but also makes us crave ice cream and sweetened juices and cold drinks with a large amount of calories! Not to mention the preservatives and added colors and flavors!

Here is a list of natural foods that not only keep us cool, but are also packed with nutrients!

WATERMELON

As the name suggests, watermelon contains 90% water.

It keeps you cool and is packed with antioxidants. Eat it whole or blend it and drink it!

CUCUMBER

Cucumber slices are an age-old remedy for keeping the eyes cool. But it is also an excellent natural coolant for the body.

CURD

Curd, as I mentioned in one of my articles, has many health benefits and one such benefit is that it keeps your body cool. It reduces acidity. Eat it with fruit or make chaas with a few mint leaves, you can never go wrong with curd.

GREEN TEA

If you thought green tea can only be drunk warm, let me tell you that green tea can also be made cool, just like you make iced tea! Add ice cubes, lime juice and a few mint leaves to your green tea and you’re all set to get out of the house!

COCONUT WATER

Coconut water is full of minerals and keeps your body cool and 200 ml of coconut water contains only 50 calories! Need even more reason to grab that glass of coconut water?

These are quick and easy cool foods that you can keep eating on the go! In addition, water is the best for keeping you cool and hydrated. Add mint, lime wedges to your glass of water and a few ice cubes and you’ll stay cool and fresh all day long!

Best Foods to Beat the Heat

Remember it is very important to avoid reaching the stage where you are dehydrated and for that you should also continue to drink water, chaas, green tea and coconut water while traveling and give your body a chance to say I love you summers!

Let us know if you know of any other best foods to beat the heat and stay hydrated.

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This post Best Foods To Beat The Heat was original published at “https://fitnessrewop.com/2022/04/09/best-foods-to-beat-the-heat/”