3 Time-Saving Fitness Tricks
A perfect beach body takes more effort, but for basic health maintenance, studies show that it doesn’t take that much time to stay fit:
1. Walk at least a mile a day.
On average, this burns about 100 extra calories and can prevent weight gain.
2. Exercise 4 minutes at your peak intensity, three times per week.
Norwegian researchers found this to be an effective regimen to maintain physical fitness andheart health. Warm up beforehand, cool down afterward, and make sure you’re medically approved for high-intensity activity.
3. Every week or two, spend 90 minutes or more doing some continuous moderate exercise
Such as hiking or exploring neighborhoods on foot. This helps to keep diabetes at bay.
If you sit at work all day, be sure to take breaks, ideally once every hour, and move around for about 5 minutes. All together, these habits can keep you healthy for a long time.
That’s how much Newman’s Own Foundation has given to charities around the world. For more than 30 years, the company has been supporting food and nutrition programs to help improve the well-being of children and families.
Sunshine Boosts Immunity
New research from Georgetown University Medical Center has discovered that a certain type of sun rays—blue light, which is not harmful—enhances the activity of immune system cells that fight off invaders. This is a different type of benefit than the vitamin D-promoting effect of ultraviolet rays that can burn. Another reason to get outside and enjoy a little sunshine.
Ashwagandha Relieves Knee Pain
An Ayurvedic herb known for its ability to counteract the negative effects of stress, ashwagandha also relieves knee pain, according to a study published in the Journal of Ayurvedic and Integrative Medicine. Researchers tested two different dosages and a placebo among a group of 60 men and women, with an average age of 58. After 12 weeks, those taking 250 mg of ashwagandha, in the form of a patented extract called Sensoril, experienced the greatest relief from knee discomfort and pain, without side effects. Sensoril is an ingredient found in different brands of ashwagandha supplements
Low Vitamin D May Provoke Headaches
Low levels of vitamin D can lead to chronic headaches, according to a Finnish study published in Scientific Reports. Researchers analyzed blood levels of vitamin D in 2,600 men and women between the ages of 42 and 60 and correlated results with incidence of headaches. They found that headaches were more likely among those with the lowest levels of the sunshine vitamin. Testing of vitamin D levels is the most effective way to identify individual needs for supplement dosages. The test can be done by any doctor or with an at-home test kit available through the Vitamin D Council: vitamindcouncil.org.
In 2016, Google searches for vegan ice cream were up 109 percent over the previous year. Other hot search topics were vegan mac-and-cheese and vegan chocolate.
Probiotics Reduce Belly Fat
A Brazilian study has found that probiotic supplements increase the loss of belly fat when taken with a healthy diet designed to promote weight loss. Of 43 overweight women in the study, 22 were given probiotic supplements, and the rest a placebo. All were given dietary recommendations for weight loss. After 8 weeks, x-ray-type scans and other measurements showed that those taking probiotics lost more belly fat, had smaller waists, and had higher levels of internal antioxidant enzymes. The study was published in the journal Obesity.
Fish Oil Protects Against Asthma
A joint study by Dutch and Canadian researchers has found that when pregnant women get enough omega-3 fats, their children are much less likely to develop asthma. In the study, published in the New England Journal of Medicine, women who received 2.4 grams of omega-3 supplements from fish oil during the third trimester of pregnancy were 31 percent less likely to have children who suffered from asthma. Among women with the lowest levels of omega-3s at the start, risk of asthma in children was 54 percent lower. “Asthma and wheezing disorders have more than doubled in Western countries in recent decades,” say researchers Hans Bisgaard, PhD, professor at Copenhagen University Hospital; “We now have a preventative measure to help bring those numbers down.”
Good Reasons to Get Gardening
Studies show that children who garden eat significantly more fruits and vegetables. Among adults, studies comparing 76 matched groups of gardeners and non-gardeners found that gardeners were:
- Less likely to be depressed
- Less anxious
- More satisfied with life
- Experienced a higher sense of community
To find out what to plant now, visit Urban Farmer at ufseeds.com.
The Healthy Food Price Myth
There’s a false notion that healthy food always costs more. That’s what researchers found when they tested consumers’ ideas about price and healthy foods at The Ohio State University’s Fisher College of Business. When people were told a “granola bites” product had a healthier grade, they assumed it cost more, even though there was no evidence to support the idea. And, when asked to pick the healthier of two chicken dishes, they picked the more expensive one, regardless of the ingredients. Although some healthy food products do cost more than unhealthy versions, this is not always the case.