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Absolute Breakfast Blunders

Breakfast is the most important meal of the day – stick to healthy options. Make the right selection in the morning and ditch these five unhealthy choices.

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     Breakfast is the most important meal of the day. It’s suggested you garner a protein-packed breakfast, filled with nutrients because this meal will typically fuel your entire day.   Too many people skip breakfast altogether or make poor, nutrionally-dead decisions. These bad choices will wreak havoc on your day. A well-balanced breakfast will set you up for success in your day and to your overall health. Make the right selection in the morning and ditch these five unhealthy choices.

MUFFINS

     Muffins are far from a healthy way to start your day. Look at muffins the same way you look at cupcakes. A treat every now and then. They are a terrible breakfast as they are mostly carbs and sugar. Only icing separates these from cupcakes. Some muffins even have a sugar-filled crumble top, which is a dry icing. Steer clear of muffins with chocolate chips and dried fruits – these are sugar landmines. Instead, try a nice slice of wheat toast with some avocado, or maybe an English muffin with a light spread of honey.

SUGARY BREAKFAST CEREALS

     Who doesn’t love a big bowl of Lucky Charms in the morning? Your doctor, most likely. Children have long craved sugary breakfast cereals and the brands have marketed directly to them. These breakfast cereals have targeted children since the inception of Tony the Tiger of Frosted Flakes. These cereals have almost no nutritional value as they are packed with sugar and carbohydrates.   Let’s ditch these sugary cereals and chose a healthier option like oatmeal or just plain Cheerios.   Kids need a healthy start so don’t let the cartoon characters sell them down the wrong path.

PANCAKES

     Pancakes are delicious and that’s why they are terrible for you. What a bad way to start your day by loading up on refined flour and sugar. Pancakes pack almost zero nutritional value and load you up with carbohydrates and sugar. Sure, pancakes have their place, most likely for special occasions or during vacation. If you must have pancakes, try wheat flour and add some berries instead of using syrup. At least you will get some nutrients and not load up on sugar.

ORANGE JUICE

     Ah, the breakfast drink of choice, orange juice has been fooling people for years. Sure vitamin C is a great way to start your day, but the added sugar is just clogging you up. Juice, in general, can be loaded with sugar, even if you buy all-natural and sugar-free. The juices jack your blood sugar levels up and over time can cause diabetes. This sugar in juice will also make you hungrier, faster and then you eat more, so it’s a lose-lose situation. Instead, drink a nice glass of almond milk or water. Water is always a good choice, not just in the morning.

JELLY

     Jellies and jams have been a breakfast staple for years and we had no clue how bad it was for us. Jellies and jams are preserved fruits, usually with added sugars. Loading up on jams can pack on the pounds around your waist in no time flat.  These carb-heavy breakfasts are terrible for you and the worst way to start your day. 

Ditch these five foods and your breakfast will be so much healthier. 


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Fitness

5 Fitness Supplements You Really Must Try

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Do you find that your body isn’t feeling its best, and you don’t know what to do on how to improve? After water, a healthy diet, and plenty of sleep, our next recommendation is to try out fitness supplements.

Health gurus online often sell overpriced supplements that promise a lot and deliver little. These health supplements are safe to use in the right doses. They’re also proven to help improve specific functions of your body. 

Read on to learn about the top five best fitness supplements to take today! 

1. Creatine

Creatine is one of the most common supplements athletes or simply people working out regularly take. This is because creatine is produced naturally by your muscles in order to produce energy. Taken as a supplement in its synthetic form, it helps enhance your performance during workouts by contributing to muscle growth under stress. 

Creatine also gives you boosted energy so that you’re able to increase your stamina. Creatine monohydrate is recommended because it’s affordable and effective for most people. 

2. Protein

Protein supplements, usually through whey protein, are also one of the most recommended supplements. The reason for this is because for more muscle growth to happen, you need to increase the rate of protein synthesis above protein breakdown.

When it comes to bodybuilders or people who are looking for larger gains, sometimes this can’t be achieved easily through diet alone. This is when a protein supplement becomes necessary. Whey-protein is recommended over others because it can get in the bloodstream quickly.

3. Omega-3

Regardless of whether you’re an athlete or simply workout occasionally, omega-3 is often recommended for everyone because of its numerous studied benefits. When it comes to supplements for fitness, the main benefit of omega-3 is its anti-inflammatory properties.

It can also help ease muscle and joint soreness to speed up your post-workout recovery process. Along with this, it can also help improve symptoms of anxiety, eye health, improve sleep, and more. However, we recommend taking the time to research brands for high-quality fish oil.

Pause and have a look at this article for more ideas on enhancing your recovery. 

4. Vitamin D

Vitamin D is often overlooked, as you can get it by everyday exposure to the sun. However, quarantine has caused more people than ever before to stay in their homes when they would normally be out during the day. In certain parts of the country, the winter season can be especially dark. 

This supplement is necessary because it contributes to bone and muscle health. It can also help you reduce your risk of multiple sclerosis as well as heart disease. 

5. Caffeine

If you want to boost your energy at the gym as well as lose weight, caffeine can help. The recommended dose is between 150-300 milligrams about 30 minutes before you work out. Caffeine can help lose weight because it enhances your energy and decrease your feelings of fatigue.

Caffeine can also be taken in the form of pills if your stomach is easily irritated by coffee in the morning. However, make sure you’re taking the correct dose. 

The Best Fitness Supplements

It’s important to remember that everyone’s body is different–not all fitness supplements are for everyone. If you’re considering taking health and fitness supplements, consider speaking with your doctor beforehand, especially if you don’t feel well. They can help test you and see what vitamins your body is missing. 

Ready to learn more about how to achieve a more effective workout? Keep reading our blog for more tips and tricks! 

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Beauty

A Guide to Better Scalp Care

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It is frequently easy to disregard the things that we cannot see. With scalp care, for instance, most people simply adopt the habit of shampooing their hair regularly. Some wash their scalps—and hair—daily while others prefer to do so every other day. Depending on your preference, you might even do the washing only once a week.

Nevertheless, beauty experts assert that it is essential to have a better scalp care routine. The scalp is a literal extension of your face and disregarding its condition can easily lead to several conditions including itching, dryness, and irritation—and dandruff. A dirty, uncared-for scalp can potentially become a breeding ground for unwanted parasites like lice, or even cause unnecessary hair loss.

But what does the scalp do for us and why do we need to take better care of it?

The scalp is not different from the skin in the body. Although it grows thicker and longer hair than all the other parts of the body, it is anatomically the same as all the other areas in the human body. The scalp, however, has more oil glands, 100,000 hair follicles, and five levels—or layers—of tissue.

The scalp’s sebaceous glands produce sebum or oil which, then, helps determine the condition of the hair and the scalp’s skin. The specific production of sebum is different from individual to individual. The scalp does not simply provide us with hair. It also protects our skull from infection and trauma. Regular scalp care, then, is important as this promotes both the healthy hair growth and scalp protection.

When questioned about the best scalp care routine, Michelle Henry, a dermatologist, says that a healthy scalp must not have any problems. “We shouldn’t see redness, we shouldn’t see irritation, and we shouldn’t see a lot of scales or buildup. It should not feel tender and it should not have an odor,” she shares. Henry adds that it is always best to consult a dermatologist if you experience any of these scalp conditions.

Scalp care is similar to the overall skin care regimen. The scalp must always be clean, replete of dirt, debris, and oil. Nonetheless, it is also essential to let it stay hydrated. Like with skin hydration, hydrating your scalp must be dependent on the type of scalp you have. For instance, if you have dry scalp, it is recommended that you avoid over-stripping it with scrubbing.

Shampoos and hair conditioners are dependent on the type of scalp you have. If you have an oily scalp, you can use sulfate-free shampoos. You can even purchase a shampoo that exfoliates your scalp. One with sea salt can work wonders. Those with dry scalps, however, must use a scalp toner which helps moisturize the scalp. A moisturizing shampoo and conditioner can also help.

Scalp care is as important as overall skin care. Longer and thicker hair can be achieved when the scalp is allowed to remain healthy, clean, and moisturized. Depending on the type of scalp you have, however, you should only choose products that are entirely right for you.

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Featured

Sedentary Lifestyle Can Abruptly Damage Your Health

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Having a sedentary lifestyle can quickly damage your health as it can lead to serious issues like diabetes, heart disease, and high blood pressure.

Massive and prolonged lockdown protocols in the US have forced many to adopt a sedentary lifestyle. The need to limit COVID-19 transmission led a lot of citizens to spend more time sitting at home and forego daily commutes. According to experts, most Americans are now spending a daily average of six (6) hours sitting as compared to the daily average of four (4) hours prior to the COVID-19 outbreak.

Most citizens, even the typically active ones, are now adhering to a more sedentary lifestyle with physical activity dropping to almost one-third of pre-pandemic times. Those who used to be sedentary became even more sedentary, as well, asserts a recent research published in the Psychiatry journal.

These alarming trends stipulate, then, that the average American has a more sedentary lifestyle at present as compared to any other period in history. “We have definitely seen instances of increased sedentary behavior, especially with more people at home during lockdowns, and more unemployment,” mentions Dr Richard Yoon, orthopedics chief at Jersey City Medical Center. “Not only the physical effects but also the mental challenges posed by the pandemic have taken their toll. And I have seen that some of my patients are less active and visiting the fridge more often because of the loss of their old routines,” Yoon adds.

An increased sedentary lifestyle leads to several health issues including heart disease, weight gain, diabetes, and even death. The prevalent trends of work-from-home (WFH) arrangements and distance learning schemes further exacerbate the problem.

“It definitely takes less time for an unhealthy lifestyle to take hold than an active, healthy one. Once you get into a routine of not doing much, you can start feeling the effects right away,” Yoon points out. “Muscle breakdown can start in as little as 24 hours, and aches and pains start to creep in,” he stresses.

Furthermore, sitting all day can even lead to an increased experience of back pain which, then, encourages people to perpetuate a more sedentary lifestyle. People who do not feel well tend to decrease their physical activities and the tempting idea of staying immobile takes hold.

“Sedentary behavior and lifestyle have a very strong link to the development of back pain,” asserts Dr Medhat Mikhael, a pain management specialist at the Spine Center of the MemorialCare Orange Coast Medical Center. “Weight gain that puts a load on the spine and weakened abdominal and back muscles together with weakened ligaments would lead to further load on the spine,” he continues. “All of these effects and changes would create a vicious circle of back pain and further physiological and mechanical deterioration of the spine.”

The vicious cycle that results from adopting a sedentary lifestyle gets further supported by the gradual appearance of different health issues as more and more Americans follow the lockdown protocols mandated to stop the spread of COVID-19. However, there is a need to exert some effort, even when remaining at home, so that this sedentary lifestyle does not take hold—and encourage the onset of several physical and mental issues.

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