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3 Ways to Beat Prediabetes
According to diabetes.org, approximately 86 million American adults have prediabetes, and another 29.1 million have developed Type 1 or Type 2 diabetes. There is a long list of health complications associated with being diabetic, so it is imperative for those in a prediabetic state to take immediate action to prevent the onset of this disease. Fortunately, you can get your health under control by implementing a few new practices into your daily routine.
1. Remove soda and sports drinks from your diet.
One of the biggest issues that people with diabetes face is difficulty keeping their blood sugar in line. If you have been diagnosed with prediabetes, it is just as important to remove all unnecessary sugar from your diet. Caffeine can also cause problems, so your best bet is to stop drinking all regular sodas, sports drinks, sweet tea and anything else that contains caffeine. When temptation to grab a soda strikes, be sure to remind yourself that the average 12-ounce can is filled with the equivalent of 10 teaspoons of sugar.
I want to build the habit of mindful eating and lose some weight, so I will follow these 7-day healthy eating tips.
2. Start a regular exercise program.
Exercise and diet are two of the most important things for you to embrace if you want to avoid developing diabetes. Experts recommend working out for at least 30 minutes per day, and this may require some professional input or instruction to help ensure you stay safe and don’t get bored. For example, Les Mills fitness programs offer a wide variety of options, ranging from dancing to a full-body weights workout. Utilizing a program that allows you to learn many different things will make exercising more mentally and physically engaging, and it will also give you a better overall workout.
3. Make the switch to low-fat dairy products.
The good news is that you do not need to completely give up dairy unless you’re lactose intolerant. However, your body will thank you for it if you begin substituting low-fat or no-fat dairy products. The American Diabetes Association advocates that this is one of the best ways to keep your intake of sugar and carbs low while still getting the necessary protein and calcium. You can get used to the lower fat products by gradually stepping down from whole fat to 2 percent, followed by 1 percent and, finally, no-fat.
2 Amazing Tips On How To Eat Healthy
Learning how to eat healthy is something many people are interested in but also something that all of us have been frustrated with at some point in our lives. I’m sure you’ve wanted to throw your hands up at some point, and who could blame you? With all the advice out there surrounding dieting and learning how to eat healthy, it’s inevitable that we end up confused at some point or ready to give up. However, when it comes to eating healthy, sometimes we need to take a step back from the diet books, trends, and just keep some basic principles in mind. We also need to remember why eating healthy is important in the first place.
Why Healthy Eating is Important
A healthy diet filled with real food can mean better blood sugar levels, a longer life, better focus, less risk for disease, a healthier heart, better digestion, and a naturally healthy weight that we don’t always have to feel the need to manage. However, the term healthy eating means many different things to just about everyone and not one set meal plan will work for every single individual out there.
I’m a nutritionist who has experimented with a variety of diets, studied nutrition for over 10 years, and worked with clients from across the country. Here are 10 Amazing Tips on How to Eat Healthy that I advise to everyone I know and practice myself on a daily basis:
I want to make small changes but have great benefits, so I will eat superfood every day
1. Always Start With Fresh Food
Fresh foods and produce should be a part of every single meal you eat. Going all day and subsisting on diet bars, shakes, fast food, and caffeine will set you up for nutritional deficiencies and leave you unsatisfied. Select one, two, three or more produce items to add to each meal you eat, and remember that vegetables, greens, and fruits contain vitamins and minerals that other foods don’t offer. They also help hydrate us and satisfy us despite that they’re low in calories.
Experiment with different produce options at each meal to see which ones you enjoy the most, and don’t be afraid to try new things!
2. Listen to Your Hunger
This may sound obvious, but most people miss this key part of the puzzle. If you’re hungry, eat. If not, don’t eat. While you should not go over 5 hours during the day without eating when you have a busy schedule, if you’re not hungry when you first wake up, wait until your body tells you it’s ready to eat. Have lunch at the time your body tells you it needs some mid-day fuel. Come dinnertime, don’t feel as though you need a huge meal to unwind after a long day or feel as though you need to restrict portions if you’re a little hungrier than others some nights.
Fill your plates with fresh foods and listen to your body’s hunger signals. This is one of the most important parts of maintaining a healthy mindset around food, relationship with your body, and a healthy metabolism for life
5 Ways Musicians Can Build Their Social Media Presence
Musicians can either make or break their career with social media. Record labels are no longer building the celebrity or artist like they used to. Major labels want artist to have a social media following before they get signed.
On an indie level it’s even more crucial to have a social media campaign, so you can connect with as many fans as possible. Here are 8 ways musicians can build their social media presence.
1. Build a consistent posting strategy.
Building a consistent posting strategy is a key to building a social media presence. Consistency will also keep your fans engaged with your music. If your social media accounts go too long without any updates, your fans will forget about you and your music. Social media accounts that have more consistent updates are highly correlated with an increased amount of followers.
The best way to create a consistent posting strategy is to get use a scheduler such as the auto scheduler built into Hootsuite. It can put all your updates in for the week, put them on a scheduler, and forget about them. That way you don’t flood your fans’ timeline with overload of information.
2. Tailor your content to the social media platform you’re using.
Some platforms perform better with visual content such as Instagram and Facebook. Other platforms such as twitter performs better when posting live content. It’s best to tailor your content to the right platform you can make the biggest impact on your audience.
3. Engage in one on one conversations.
It’s really important to engage in one on one conversation because it creates an instant connection with your fan base. If a fan reaches out to you, engage in a one on one conversation, you never know where that connect may lead you. Please note that time is of the essence when reaching out to fans. Studies show that fans expect musicians to respond within one hour.
I will drink enough water every day by following these daily tips.
4. Utilize special giveaways and promotions.
Giveaways and promotions are a great way to build your social media presence. Rafflecopter is a great tool to facilitate giveaways for your fans. By using Rafflecopter you can choose the submission options that best suit your social media campaign. You can choose to have your fans tweet about your music to get an entry to your giveaway. This can help you build a larger fan base relatively easy.
In my experience, make sure your giveaway is something that is in line with your message and audience. One last tip on giveaways, do not be the musician that offers a free cd as a giveaway. Make sure your giveaway is a personal experience, not a product.
5. Share useful and valuable content.
It’s not enough to just promote your music. You need to share content that is interesting and valuable to your fans. If you are in the midst of creating an album, it’s a good idea to share footage of you creating the album. Fans love to see behind the scenes footage and it allows them to feel like they are apart of your movement. It’s also important to utilize a 80/20 rule when posting content.
80 percent of the time share useful content, 20 percent of the time share promotional content. Most musicians only share promotional content and wonder why they don’t have the fan base that they need to get to the next level. Please don’t be that musician.
3 Most Effective Stability Ball Exercises To Enhance Your Body Shape
Some people call them stability balls, exercise balls, Swiss balls, or fitness balls. Whatever you call it, this piece of exercise equipment is undeniably helpful in targeting important group muscles like the back, core, arms, glutes, and hamstrings. So, go grab your stability ball and let’s have some fun doing cardio and strength exercises. Yes, you heard me. You can perform both cardio and strength exercises on this bouncy ball. However, before jumping on one, make sure it’s the right fit for you. Simply sit on the ball, if your knees and hips form a right angle, then you found the right one.
Here are the 24 most effective stability ball exercises for a stronger and shapelier you. First up, let’s emphasize some core exercises.
1. Plank
Place your forearms on the Stability Ball™, shoulders over elbows, fingers interlaced, legs together or hip-distance apart, knees bent, hips lowered, and body in long diagonal line. Inhale and prepare to exhale as you extend your knees and hips to come up to a plank position. Hold for a few breaths. Then, exhale as you lower back your knees. To make the forearm plank more challenging, Michelle Vodrazka of Inspired Bodies likes to place her feet on a bench instead of the floor. Aim to complete 5 to 8 reps. Here’s a photo of a perfect plank shared by Agata Kazimierski, director of MERRITHEW™.
To tone up my butt. I am going to build the habit of doing squat every day
2. Plank to Pike
This is a challenging, yet highly rewarding move for most people. Are you ready? To do this exercise, place your feet on a stability ball with your hands on the floor, directly under your shoulders. From there, you contract your entire abdominal core tightly to pike up (butt leading), drawing the stability ball under. Hold the pike and return to your plank position. Try to do 3 to 5 sets with 8 to 10 reps each set. Watch Tosca Reno (New York Times bestselling author of Your Best Body Now, the Eat-Clean Diet® series, and The Start Here Diet) as she demonstrates this killer core workout
3. Pike it up!
Do you want to target and strengthen the deepest abdominal muscles in your body? Trying to master pressing to handstand? If yes, then there’s no better prop than a stability ball. Roll one out, and let’s have some fun with Ally Hamilton, a Santa Monica-based yoga teacher, writer, and life coach. She streams online yoga classes all over the world. Hamilton is also the co-creator of YogisAnonymous.com. This is a fun variation of your Plank to Pike exercise. The difference? It’s hella intense! Start off like your Plank to Pike exercise. Instead of flexing, your feet should be extended on the ball. Inhale, then exhale as you slide the ball towards you. Repeat 10 to 20 times.
Underestimating workout music
We brought you the t-shirt workout to help you carve the perfect torso. Now, we’re going one step further by bringing you the sleeveless t-shirt workout. This routine was designed to target the key muscles of your upper body that must look good if you’re going to dare go sleeveless: your biceps, delts, shoulders, and upper back. “Inverting the body with the Handstand Pushup, then having the arms go to pre-exhaustion fills the arms with blood, priming them for a great pump with the barbell curls,” says Corey Burnham, who programmed this routine. “Anybody can make a bicep look impressive when they curl their arm, but to have impressive arms even when they are straight by your side means that you have been doing the right, full body exercises,” says Burnhamwho notes that the Barbell Curl is one of the best moves for accomplishing this goal. “Go as heavy as possible on these, but keep very good form,” he notes.
What’s more: You’ll also hit your abs: “Having super buff arms without core engagement leads to poor athleticism and is not a good look for the summer,” says Burnham who added in Handstand Pushups and Pledge Planks to help activate your core in a way that forces them to dynamically stabilize the entire body.
Fitness is not about being better than someone else… IT IS ABOUT BEING BETTER THAN YOU USED TO BE.
When you’re finished with your workout, hang from a pull-up bar and simply relax. Then, walk on the treadmill or outside for about 15 minutes to improve circulation and ensure that your arms recover adequately.
Do this routine two to three days a week, but vary the volume of sets based on feel.
But, don’t stop after the workout ends. Use your arms throughout the day: make a fist, lift objects, glove up and hit a bag, carry your office bag with your grip, not your shoulder.
8 Most Underrated Workouts
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Precautions: Don’t get carried away with inches
We brought you the t-shirt workout to help you carve the perfect torso. Now, we’re going one step further by bringing you the sleeveless t-shirt workout. This routine was designed to target the key muscles of your upper body that must look good if you’re going to dare go sleeveless: your biceps, delts, shoulders, and upper back. “Inverting the body with the Handstand Pushup, then having the arms go to pre-exhaustion fills the arms with blood, priming them for a great pump with the barbell curls,” says Corey Burnham, who programmed this routine. “Anybody can make a bicep look impressive when they curl their arm, but to have impressive arms even when they are straight by your side means that you have been doing the right, full body exercises,” says Burnhamwho notes that the Barbell Curl is one of the best moves for accomplishing this goal. “Go as heavy as possible on these, but keep very good form,” he notes.
What’s more: You’ll also hit your abs: “Having super buff arms without core engagement leads to poor athleticism and is not a good look for the summer,” says Burnham who added in Handstand Pushups and Pledge Planks to help activate your core in a way that forces them to dynamically stabilize the entire body.
Fitness is not about being better than someone else… IT IS ABOUT BEING BETTER THAN YOU USED TO BE
When you’re finished with your workout, hang from a pull-up bar and simply relax. Then, walk on the treadmill or outside for about 15 minutes to improve circulation and ensure that your arms recover adequately.
Do this routine two to three days a week, but vary the volume of sets based on feel.
What secrets almonds hide
We brought you the t-shirt workout to help you carve the perfect torso. Now, we’re going one step further by bringing you the sleeveless t-shirt workout. This routine was designed to target the key muscles of your upper body that must look good if you’re going to dare go sleeveless: your biceps, delts, shoulders, and upper back. “Inverting the body with the Handstand Pushup, then having the arms go to pre-exhaustion fills the arms with blood, priming them for a great pump with the barbell curls,” says Corey Burnham, who programmed this routine. “Anybody can make a bicep look impressive when they curl their arm, but to have impressive arms even when they are straight by your side means that you have been doing the right, full body exercises,” says Burnhamwho notes that the Barbell Curl is one of the best moves for accomplishing this goal. “Go as heavy as possible on these, but keep very good form,” he notes.
What’s more: You’ll also hit your abs: “Having super buff arms without core engagement leads to poor athleticism and is not a good look for the summer,” says Burnham who added in Handstand Pushups and Pledge Planks to help activate your core in a way that forces them to dynamically stabilize the entire body.
Fitness is not about being better than someone else… IT IS ABOUT BEING BETTER THAN YOU USED TO BE.
Here’s how it works: Perform the first three moves one after another (Handstand Pushup Hold, Pledge Plank, Barbell Curl). Rest 45-60 seconds between exercises. That’s one set. Do up to 5-8 sets of these. Then, move on to the final two moves. Complete as many sets as possible with 30 seconds rest maximum. “You go until your form breaks, meaning you have nothing left”
Eating breakfast cuts inches off?
When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it.
If your body doesn’t get that fuel from food, you may feel zapped of energy — and you’ll be more likely to overeat later in the day.
Breakfast also gives you a chance to get in some vitamins and nutrients from healthy foods like dairy, grains, and fruits. If you don’t eat it, you aren’t likely to get all of the nutrients your body needs.
Many people skip the a.m. meal because they’re rushing to get out the door. That’s a mistake. You need food in your system long before lunchtime. If you don’t eat first thing, you may get so hungry later on that you snack on high-fat, high sugar foods.
Skipping the morning meal can throw off your body’s rhythm of fasting and eating
Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school.
People who eat breakfast are thinner than those who don’t. That could be because eating foods with protein and fiber in the morning keeps your appetite in check the rest of the day.
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