The 3 Best Benefits of Strength Training

Regular weight training can benefit people in a number of ways. It helps increase muscle mass, prevents illness and promotes mental health.

Adults should engage in 20 to 30 minute strength training sessions at least two to three times per week. The exercises should involve all muscle groups. Studies show that, in addition to muscle mass and strength, resistance training preserves bone density and promotes vitality. Weight training improves mobility, promotes weight loss and provides relief for a variety of ailments as well as improves the recovery rate from illness. Research conducted by the National Institute of Health shows that strength training combats weakness and frailty along with their potentially debilitating consequences.

Strength, Flexibility and Stamina

As we age, our bodies naturally lose muscle mass. Men and women lose approximately 1 percent of their bone and muscle mass each year after puberty. Lifting weight counteracts this natural process and increases the size of muscles and increases bone density, which helps ward of osteoporosis. Working your muscles through a full range of motion improves your flexibility. This reduces the risk for muscle pulls and back pain. It also strengthens tendons and ligaments, which lowers the risk of back, knee and other joint injuries. Along with better body mechanics, stronger muscles help you to maintain good posture and balance, which improves stability. You can reduce your risk of falling by 40 percent. Physical exercise increases your overall energy levels and gives you more stamina. Increased muscle mass will give you more strength and endurance to perform everyday tasks like walking up stairs and carrying groceries as well as engaging in the leisure activities that you enjoy.

Improved Physical Health

Increased muscle mass boosts your metabolism and burns more calories. Along with helping you lose weight and keep it off, strength training has several other physical health benefits. It increases the level of good cholesterol and decreases the amount of bad cholesterol. This reduces the risk of developing high blood pressure as well as other cardiovascular diseases. According to the American Diabetic Association, weight training improves insulin sensitivity, which reduces the risk for developing type 2 diabetes. Resistance training also helps manage arthritis pain. Exercise keeps the muscles around the affected areas strong while it lubricates joints and reduces bone loss. It also helps to control joint pain and swelling. Regular exercise boosts the immune system helping to ward off colds, the flu and other illnesses while reducing recovery times.

Better Mental Health

Sleep problems plague millions of Americans each year. A study published by the Centers for Disease Control revealed that more than 30 percent of adults do not get enough sleep on a normal basis. Regular exercise may be the solution. Weight training promotes a good night’s sleep, which helps reduce stress, anxiety and depression. Restful sleep also helps improve memory and other cognitive functions. You will be more alert and in a better mood. Resistant training helps you to fall asleep faster and sleep more deeply. This will make you feel better when you wake up. Your improved body image and sense of accomplishment as your stamina and strength improve will increase your self-esteem. As you get stronger and feel better, you ability to handle stress will improve. Clinical studies show that regular exercise in one of the best tools for effectively managing stress.

Strength training should be an integral part of your overall fitness program. Speak with your doctor about an exercise regime designed for your individual needs. As you continue with the program, you will notice an improvement in your physical and emotional health, which improves your quality of life.

10 Best Snack Foods According To Nutritionists

There is nothing wrong with snacking occasionally as long as you choose healthy foods that are recommended by nutritionists 

1: Sliced Bananas With Nut Butter On Whole-grain Toast

If you want to have a high-protein snack without cooking, then spread nut butter on whole-grain toast before adding sliced banana. You can choose from a variety of nut butters, including almond or cashew.

2: Cottage Cheese With Fresh Fruit

Keep a container of cottage cheese in your refrigerator to have a tasty snack in the afternoon. Make sure to have seasonal fresh fruit on the side such as strawberries, peaches or pineapple.

3: Fresh Vegetables With Your Favorite Low-calorie Dip

Nutritionists recommend eating numerous servings of vegetables each day, but that is difficult to do in only three meals. However, you can chop slices of fresh vegetables such as carrots or celery quickly. Dip these delicious vegetables in your favorite low-calorie dip.

4: Warm Oatmeal Made With Steel-cut Oats Combined With Raisins

When you want a warm snack, you can cook steel-cut oats to combine with raisins. Steel-cut oats contain a lot of fiber, helping you to feel satiated, and you can add additional flavor to a bowl of oatmeal with raisins.

5: Plain Yogurt Mixed With Your Favorite Fruit Jam

Keep containers of plain yogurt and fruit jam in your refrigerator. Mixing a spoonful of jam into plain yogurt provides a tasty high-calcium snack that contains small pieces of fruit.

6: Healthy Homemade Trail Mix

If you need a healthy snack that won’t spoil, then you can mix your own homemade trail mix. Choose unsalted pecans or cashews along with dried fruits such as cherries and apricots. You can also add coconut flakes or dark chocolate candies to the trail mix.

7: Spicy Edamame With Low-sodium Soy Sauce

When you want to have a spicy snack, buy fresh edamame at your local supermarket. Steam these soybean pods for a few minutes to soften the food, and sprinkle the edamame with cayenne pepper before adding a tiny amount of low-sodium soy sauce.

8: Healthy Hard-boiled Deviled Eggs

Keep a few hard-boiled eggs in your refrigerator to make deviled eggs with low-fat ingredients. Instead of using mayonnaise with the cooked egg yolks, mix in a small amount of plain low-fat yogurt and mustard.

9: Air-popped Popcorn With Parmesan Cheese

Buy a small appliance that makes air-popped popcorn, but instead of sprinkling it with salt, use Parmesan cheese. With this nutritious snack, you are ingesting a low-calorie snack that offers a lot of fiber and calcium.

10: Dark Chocolate-dipped Fresh Strawberries

Small amounts of dark chocolate are good for you because the food contains antioxidants. Melt a small amount of dark baking chocolate in a bowl in your microwave to use as dip for the fresh strawberries.

Best Foods for Fuel

If you want to fuel your body with the best minerals and vitamins, then it is important to shop for the right foods at your local supermarket. Here is a list of foods to put in your cart while at the grocery store. 

1: Whole-grain Breads, Rice and Pasta

While shopping for groceries, make sure to read the food labels on pasta, rice and bread carefully to verify that it is a whole-grain product. Today, it isn’t always easy to determine if a food product is nutritious, but with the right information, you can understand if it is the healthiest food that will provide maximum fuel for your body. Avoid buying pasta made from refined flour or bread made with white flour. Look for big plastic bags filled with brown rice instead of buying instant or white rice. 

2: Vegetables That Have Dark or Bright Colors

While it is okay to eat a white potato occasionally, sweet potatoes offer more nutrients such as antioxidants that protect your body’s cellular structure. Rather than choosing iceberg lettuce, select dark leafy greens such as raw spinach, broccoli and kale. At the supermarket, find an assortment of peppers in bright colors that include red, orange and yellow. Walk through the produce section at the grocery store to select bright red tomatoes or deep orange carrots for your favorite recipes. 

3: Buy Nuts and Seeds at the Grocery Store 

Seeds and nuts will provide a lot of fuel for your body, and you only need a small portion to feel satiated. Some of the best nuts and seeds to choose include:

• Walnuts
• Cashews
• Almonds
• Brazil nuts
• Sunflower seeds
• Pecans

Buy seeds and nuts that are not flavored with salt or additives that can reduce the nutritional value of the foods. Learn how to count or measure nuts and seeds to avoid eating a large portion. 

4: Tasty Fresh, Frozen or Canned Fish

If you are accustomed to eating a lot of meat at your meals, then switch to consuming fish several times a week instead. You can find canned, frozen or fresh fish at your neighborhood supermarket. Learn how to cook fish without deep-frying it in unhealthy grease. There are numerous types of fish that can fuel your body, including:

• Salmon
• Tuna
• Cod
• Red snapper
• Flounder
• Tilapia

5: Delicious Yogurt With Tasty Fruit 

It is important to consume dairy products, and yogurt offers calcium, probiotics and other nutrients. When you are shopping for yogurt, check the labels on the containers to determine how much sugar has been added to the product. You can find yogurt that has nutritious fruit such as blueberries or cherries that also contain vitamins and minerals. Alternatively, you can find plain yogurt at a supermarket that is easy to add your own fresh fruit to in order to have an energy-packed snack.