Tag Archive for: healthy lifestyle

Wonderfully Fit | Nutritional Consulting

The Effect Processed Foods Have On Your Body And Life

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For many families, whole foods have become a rare part of their normal diet. Food that has been chemically processed or that has added preservatives is generally affordable and simple to find.

However, eating these processed foods habitually can have a serious affect on your health. Here are a few factors why you could like to consider how you consume and try to consume better.

foods

Sugar or High-Fructose Corn Syrup

Many processed foods and snacks contain plenty of sugar or high-fructose corn syrup to give them a candy, irresistible taste. But, this includes too much sugar in your diet is sure to have a negative affect on your health.

For starters, sugars provide what are referred as “empty calories,” which signifies that they don’t give your body much of what it requires apart from energy. anyhow, the effects of immoderate sugar could be far more severe. Too multiple sweets can cause insulin resistance, high cholesterol, and high levels of triglycerides. These things are consorted with diseases such as diabetes, heart disease, and cancer.

Refined Carbohydrates

Different diet plans each take a different stance on carbohydrate intake. For a few people, carbs are a primary source of energy. Others keep away from eating carbs as much as they can. anyhow, whether you seek out carbs or prevail away from them, the important factor is to go for carbs that come from whole foods in place of processed foods.

The carbs that are typically found in processed foods are refined, “simple” carbs which are rapidly broken down by our bodies. This leads to a spike in both blood sugar and insulin levels.

Trans Fats

Processed foods often contain high levels of unhealthy trans fats. Trans fats and processed vegetable oils are linked to an increased risk of heart disease. These vegetable oils could be tough to keep away from as a part of your diet, since it has so multiple uses in the kitchen. as a replacement, try to use more wholesome oils such as olive oil.

Low Levels of Fiber

Processed foods are normally low in fiber, which is in addition lost or removed in the course of processing. But, fiber has a couple of positive effects on our bodies. it benefits to get our digestive system going, which turns it effective at fighting constipation. Fiber in addition helps to expand the useful bacteria in the intestines, which contributes to promote healthy digestion.

One of the most positive effects of fiber is that is slows down the rate that our bodies process carbs, which can help us to feel fuller for longer. Processed food can be difficult to avoid. Not only is it commonplace at the supermarket, but in addition most quick food restaurants use processed ingredients in planning their meals.

Cutting down on processed foods will mean investing more cash and sacrificing the luxury of being prepared to pick up a meal on the road at your convenience. But, your body will give thanks you for it in the long run.

Motivation Series

Tired of Initiating And Quitting Over And Over

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Every year millions of people come to the resolution to lose weight and get the body they have continually dreamed of. After a month or two, they surrender. the next year, they initiate all through again with the same resolution and they surrender again. This vicious cycle never ends.

What most people don’t realize is that they are no different on December 28th. They are the same person on January 1st. The date has transformed but the person is the same. Their behaviors and mindset are the same. As a result they keep quitting on themselves and starting through and through.

Enough is enough! It’s time to stop being sick and tired of being sick and tired. It doesn’t matter if today is April 26th. Do you need the body you’ve continually dreamed of? Then you initiate today. The date entirely does not matter.

Next up, the mindset requires to be transformed. You entirely must be aware that you are in for one of the toughest journeys in your life. To get fit, healthy, slim, washboard abs, etc. is not something easy.

It will need effort, sacrifice, patience, sweat equity, self-discipline and it’s going to be a roller coaster emotional ride. The key here is to celebrate your little successes and adhere it out even when you don’t see results apart from your efforts. from time to time your body reaches a plateau.

The body is taking time to adapt and change.

So multiple people quit throughout this phase for the reason that they have the feeling of their efforts aren’t bearing fruit. You have to wait. It takes time for the seed to grow into a tree and bear fruit. You must keep going. You won’t have to start through if you don’t surrender. Always check that this is not something easy. If it was, everybody would be walking around with bodies like the models from Abercrombie and Fitch. You must go by ways of the difficult yards.

If you need something you’ve never had, then you must do something you’ve never done. In this case, it is to keep going. Like Winston Churchill told, “If you’re passing through hell, keep going”.

The fitness journey is hell. It truly is. Forget the hype and glam that the magazines portray. It’s not something easy. It will take time. Depending on your present physical situation, it may take a long-standing. If you’re 40 pounds overweight, it may take you almost a year to lose everything that excess flab.But guess what? Once you’re done, you’re done.

It’s the transformation that is so tiring. Maintaining a fit body is much easier. This is the place you need to be at. You’re getting there. You just have to keep going.

Will you adhere it out till you get there? Or will you surrender and wait for the following New Year’s Day to make another resolution?

Enough is adequate. You can do it but you entirely must remain positive and keep going. One step at a time. There will be times when apart from your absolute efforts, the results are abysmal. It’s at times like these that you look back at how far you have come. That is why you should continually take photos every week or so. Have a fitness journal to track your progress. On days when you’re emotionally drained, look back at your progress. That will inspire you to keep going. If you have come this far, you can go additionally.

You may not continually get what you want for but you will continually get precisely what you train for. Train difficult, be positive and carry on keeping on. That’s what winning is related to.

Wonderfully Fit Personal Training

Ashtanga Yoga 101

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Ashtanga yoga gets its name from asha and tanga, eight limbs. It is based on ancient yoga text thousands of years old that stated there were eight limbs, or supports, that serve as the foundation of a yoga practice.

Yoga means union, so the eight limbs help unite body, mind and spirit. The eight limbs are:

Ashtanga yoga

Yama

Yama refers to a person’s moral and ethical standards and personal integrity. The five yamas that lead to decent behavior are:

  • Not killing or doing harm (ahimsa)
  • Truthfulness
  • Honesty
  • Self-control
  • Not being envious

Niyama

Niyama refers to self-discipline and spiritual practice in one’s daily life. This can be gained through meditation, the practice of mindfulness, and/or attending a house of worship and leading a good life.

There are five niyamas:

  • Cleanliness
  • Contentment
  • Spiritual control and self-denial
  • Study of the sacred scriptures, and of one’s self, trying to tap into your higher power
  • Surrendering to God

Asana

Asanas are the physical postures practiced in yoga. You have probably heard the phrase, “Your body is a temple.” Those who believe in reincarnation, as Hindus, Buddhists, Sikhs and others do, believe that the continually residing mind, or spirit, moves from one body to another as you would move from house to house.

Therefore, whatever new residence we live in, we should keep it in good condition. Physical health can also lead to mental health and increased concentration. Doing yoga enhances self-discipline, also important if you wish to enhance your meditation and mental abilities.

Pranayama

Without breath, there is no life, so pranayama is breath control. The word prana means energy and yama means standards or control, so the pranayama is thought to extend discipline and control and in turn rejuvenate the body or even extend life. You can do pranayama on its own, or as part of your yoga practice, such as Yinyasa, Kundalini and Hatha. Ashtanga does not do as much breath work as these yogas.

The first four limbs focus on one person perfecting them self. The other four limbs relate to how a person is connected with other living beings and the universe as a whole. This is achieved through meditation.

Pratyahara

Pratyahara means withdrawal of external awareness so we can focus within to improve ourselves. In this way we can work on our bad habits, past issues, or anything that might interfere with harmonious relationships or our own spiritual growth.

Dharana

Pratyahara creates the conditions for dharana, concentration. Once we remove distractions, we can harness the power of our mind more fully. The mantra OM helps focus.

Dhyana

Dhyana can be translated as contemplation, when the mind is most focused and able to concentrate. There is no more “chatter” in the mind, but rather stillness and clarity.

Samadhi

Samadhi is a state of bliss or ecstasy achieved through meditation, a state of feeling spiritually connected to the universe, a union of body, mind and spirit. It is gained through regular practice of physical yoga and mental training.

Most modern yogas do not concern themselves with all eight limbs, though all require self-discipline. If you are interested in yoga as a trans formative process complete with meditation and breath work, Hatha, Kundalini and Ashtanga might be right for you.

Ashtanga yoga has seven levels, one basic, two intermediate, and four advanced, and is very vigorous. Even the most skilled practitioners have rarely been able to reach the two highest advanced levels. This yoga would be ideal for people who are young and fit, but not for seniors or those with health issues.

Wonderfully Fit | Nutritional Consulting

Simple Ways to Cut Down on Saturated Fat

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Saturated fats are fats that don’t have double bonds between their carbon molecules. They are found naturally in foods such as pork, beef and dairy products. Regularly eating foods that are high in saturated fat will cause your blood cholesterol levels to increase, which means an increase in the chance that you might suffer from heart disease or a stroke.

But, while many of us eat a diet that includes a high level of saturated fats, cutting down on those levels is simple. Here are some tips you can follow in order to keep your saturated fat levels to a minimum and your cholesterol levels low.

Saturated

Eat Fresh Fruits and Vegetables

Fruit is often overlooked as a snack or dessert food. But, it provides a sweet taste without any saturated fat. Vegetables are also an excellent snack food, but may be a better fit as a side dish at dinner time. In addition, fruits and vegetables are antioxidants, and many of them contain vitamins and minerals that our bodies need.

Use Low-fat Dairy Products

You may already buy the skim or low-fat alternative milk at the store. But, there are low-fat alternatives to many dairy products. Start using low-fat cheese whenever possible. And if a recipe calls for sour cream, use plain non-fat Greek yogurt instead.

Cut Way Down on Butter

Butter is a particularly versatile dairy product that is often overused. Whether it’s spread across toast, or used in baking or frying, many of us tend to overdo it when it comes to adding butter. Whatever you’re using butter in the kitchen, use less than what the recipe calls for, or than you feel that you need. You might even cut butter out of your cooking entirely by substituting it with things such as Greek yogurt, peanut or almond butter, or mashed avocado.

Avoid Frying Your Meat

Frying meat means giving it a chance to absorb the fat from the oils that you cook it in. While some oils may be touted as ‘healthy’, others are not. When possible, it’s best to just avoid them altogether. Fortunately, there are several ways to prepare meat that doesn’t involve frying at all. The simplest alternative is to bake the meat. The roasted flavor is more than delicious. If you have access to a grill, use that instead of frying so that you can stay away from fats and give your food a satisfying grilled taste.

Consuming too much saturated fat can be a serious issue, especially if you are already experiencing problems related to high cholesterol. If you’re looking for more ways to keep cholesterol levels in check, it may be best to speak with a healthcare professional. They will be able to tell you more about what effects cholesterol have had on your body, and the steps you can take to work toward a healthy diet.

Motivation Series

I’m Killing Myself But Have Yet To See Results

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If you have ever found out yourself mumbling or thinking this to yourself, you’re not alone. This is the main factor that most people surrender on their fat loss goals on their journey to get a lean and fit physique. A lack of results can throw an icy cold towel on even the most enthusiastic spirit.

Yet, there are 3 crucial questions that you require to inquire yourself before throwing in the cold, wet towel.

results

  • How long have I been at it?
  • Am I doing what I’m supposed to do correctly?
  • Did I give it my all?

These are the 3 most crucial questions that you directly MUST inquire yourself. Your respond to not seeing results lie within these 3 questions.

We live in a world where everybody wants results rapid. They expect to lose ten pounds in a week. They wish to see their abs after a month of sit-ups. They expect a month or two of going to the gym to result in them achieving a body that would make Stallone cry.

Why?

The answer is basic. fake advertising. Most often the people aren’t to blame. The fitness magazines, infomercials, weight loss vitamins and the myriad of weight loss products that hype their products and make declares so bold they idiot the majority into thinking that the process is rapid and easy.
It is NOT. Weight loss and a lean, toned body take time. The magazines and products can’t give two hoots about the average person. These are cash making companies with only one ambition – PROFITS!

The system is broken and serves to benefit no one but those pocketing the money. If you expect rapid results, you’re in for disappointment. You can’t get a beach body in 3 weeks if you look such as a beached whale. You can’t lose ten pounds in a week by swallowing a few thermo-genic fat burners down with a bottle of root beer.

The truth is that weight loss and fitness need sacrifice, patience, sweat equity and TIME. Rome wasn’t built in a day. Give yourself time. Assuming you lose 1 pound a week, it’ll take you 20 weeks to lose 20 pounds. That’s 5 months. NOT 5 days. Do you have what it takes to adhere it out for 5 months?

You do? Excellent. Then you will see results and your hard job will pay dividends.

Next up, you have to inquire yourself if you know what you’re doing. if your goal is to see your abs and do a thousand sit-ups a day but have a body fat percentage of 35%, all you’re doing is wearing out your floor. To see your abs, you require to bring your weight down to about 9% to 11% body fat. This is fitness know-how that is so vital to meeting your goals. Do you have the knowledge? If you don’t, no worries. The internet is full of information.

Do your exploration and do what requires to be completed. don’t come up with your own ideas and train based on guess work.

Lastly, how difficult are you working out? Most people mention that they are killing themselves, but barely train at 70% of their potential. Do you surrender the moment you pant a little? Do you train till your clothes are soaking with perspiration? Or do you call it a day after one drop of sweat rolls down your forehead?

The navy seals have a saying, “Nobody ever drowned in sweat”. be sure you give it your absolute. anything you may think, you can still do that small bit more. There is yet some fuel in the tank. Once you take off training like your life depended on it, the results will come rapid and furious. You will have a feeling of satisfaction and look forward to your next training session with determination, expectation and a bit of fear. That’s ok. It just signifies you’re training difficult.

To conclude, train difficult, train properly and most importantly, give your body time to adapt and change. It took you years to crawl then walk and on balance run. If you had given up early, you would still be crawling.

Have faith and patience. You will get there. Have no doubts about it. Ever.

Wonderfully Fit Personal Training

Which Type of Yoga Is Right for You?

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There are quite a number of types of yoga these days that try to differentiate themselves from one another and emphasize certain aspects of the entire practice of yoga. Traditionally, yoga works on the body, mind and spirit, though most Western yogas tend to focus on the body.

If you live in a moderately large city, you should be able to find several different kinds of studios and teachers, including:

yoga

* Hatha
* Iyengar
* Vinyasa
* Kundalini
* Bikram
* Ashtanga

Yoga

Hatha

Hatha yoga is the most traditional of all the forms of yoga, and dates back thousands of years. The name means willful or forceful, and the word is a combination of hat (sun) and ha (moon) representing power and balance.

Hatha works with the energy centers of the body, the chakras, as well as the muscles, flesh and bone, for a holistic workout. The main focus is on surrendering to and perfecting the many poses in this form of yoga. There are levels of practitioners who can do increasingly difficult poses for flexibility. They also improve their focus and concentration through meditation.

Iyengar

Iyengar yoga was founded by B. K. S. Iyengar in the 1970s in India and is a form of Hatha yoga. Iyengar’s focus was on detail, precision and perfect alignment for the asanas (poses) he studied and taught, in order to develop strength, mobility and stability. Before his death at the age of 95, Iyengar was said to have perfected approximately 200 Hatha yoga asanas.

Vinyasa

Vinyasa yoga is also known as flow yoga. It uses the same asanas as Hatha yoga, but they are put into sequences that move easily from one pose to the next. The word vinyasa means “breath-synchronized movement,” which refers to the movements being performed in conjunction with inhale and exhale patterns and for the asanas to be held for a certain number of breaths.

Kundalini Yoga

Kundalini yoga emphasizes the balance of mind, body and spirit through the moving of energy in the body, specifically in relation to the chakras or energy centers. Kundalini yoga has several unique postures designed to move the chakra energy up the spine. It does not require a lot of flexibility or stamina and can be done by anyone at any age. There are no levels to the classes the way there are with other forms of yoga such as Hatha.

Bikram

Bikram yoga, founded in the 1970s by Bikram Choudhry from Bengal, is also referred to as hot yoga. It is relatively simple in some ways because it uses only two breathing exercises and 26 Hatha yoga postures done in the same pattern every day for every lesson. However, the poses are demanding and the studio temperatures range from 80F to 110F, with a relative humidity of around 75%. This can also cause severe dehydration and pose a serious health risk to anyone with heart health issues.

Ashtanga

Ashtanga yoga is a form of Vinyasa yoga designed to flow the movements together, but in a more rapid and demanding way. It was founded in the late 1940s by K. Pattabhi Jois from India. It has seven main series – a basic one, and increasingly advanced ones. All of them are vigorous and very few practitioners are known to have reached the highest levels.

The type of yoga you choose should be based on your overall physical health and stamina. If you are a beginner and/or senior, try Hatha or Kundalini if there is a studio near you. For something more lively but not too demanding, try Vinyasa. Then see what a difference yoga can make to your health and vitality.

Wonderfully Fit | Nutritional Consulting

Sample Weekly Meal Plan for a Clean Eating Lifestyle

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Looking for a sample meal plan to help you get started on a clean eating lifestyle? Here’s a week’s worth of great, clean meal ideas that you can try at home.

meal

Day 1

Breakfast: Poached egg with marinara – Use homemade marinara to avoid the processed stuff in jars.

Lunch: Chicken salad and pita – Greek yogurt is used in place of mayonnaise to fit in with clean eating guidelines.

Dinner: Black bean burgers – Use whole grain or whole wheat buns. Add a dash of cayenne for a little kick.

Day 2

Breakfast: Green protein smoothie – You can use your favorite leafy greens for this recipe. Blend in fruit for added sweetness.

Lunch: Veggie sandwich – Use whole grain or whole wheat bread and several types of veggies such as bean sprouts, tomatoes, avocados, cucumbers and your favorite type of leaf lettuce.

Dinner: Roasted salmon and kale with rice – Squeeze a lemon wedge over salmon and rice for a fresh pop of citrus.

Day 3

Breakfast: Chia breakfast pudding – You can find many variations of pudding to fit your taste, some of which include fruit, oatmeal or peanut butter.

Lunch: Lettuce wraps/lettuce cups – Look for one of the many delicious and easy Asian-inspired dishes.

Dinner: Pasta with olives, tomatoes and goat cheese – Long noodles are ideal for this recipe. Be sure to use whole grain or whole wheat pasta.

Day 4

Breakfast: Egg in a basket – A very simple and delicious way to incorporate veggies. You can use squash, bell peppers, or even potatoes.

Lunch: Superfood smoothie – Blend a variety of berries, leafy greens, greek yogurt and your choice of fruit juice for a sweet and healthy treat.

Dinner: Stir fry – Rice and veggies such as mushrooms, broccoli, carrots and sugar snap peas sautéed and tossed together. May incorporate your choice of lean protein or tofu.

Day 5

Breakfast: Breakfast cookies or bars – Grind oats in a food processor and mix with your choice of fruits and nuts. Flax-seed is optional as well as types of spice such as cinnamon or nutmeg.

Lunch: Burrito wraps – Beans, rice and spinach or kale wrapped up in a warm tortilla.

Dinner: Quinoa chicken – Bake chicken breast with your favorite seasonings, slice and serve on top of a bed of quinoa. Use a lemon wedge for a citrus boost.

Day 6

Breakfast: Veggie frittata – Zucchini, onions and bell peppers are roasted and then baked in an egg and cheese mixture. You can use your favorite veggies.

Lunch: Spinach salad – A very delicious and versatile salad. May incorporate fruits such as raspberries or dried cranberries sweetened in fruit juice.

Dinner: Sweet potato skillet – Sweet potato sautéed in Tex-Mex inspired flavors with beans and tomatoes, or served with a ground lean protein such as turkey.

Day 7

Breakfast: Warm oats – A very filling meal of oats cooked with your choice of fruit. To sweeten, use pure organic honey or pure maple syrup.

Lunch: Tuna salad – Incorporate Mediterranean flavors in your dish with olives and artichoke hearts. Serve on whole grain or whole wheat bread or crackers.

Dinner: Shrimp or chicken kebabs with veggies – Grill a lean protein on skewers with veggies such as zucchini, bell peppers and grape tomatoes.

Clean eating has never sounded so good. If you’ve been thinking that eating this way is drab and boring, think again. Let the healthy yumminess begin!

Motivation Series

Hate Exercising But Need To Lose Weight

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The majority of people don’t truly like exercise for the reason that it often signifies panting, sweating, pain, etc. They equate exercise with torture that the require to endure just to hold on healthy.

The people who do like exercise may look down on these “slackers” as being weak and lazy.

exercise

Are they correct?

No. They’re not. Forget what the magazines, personal trainers and weight loss ads explain you. It’s not simple to lose weight and get in shape. It takes time, effort, sweat, pain and sacrifice.

None of these are truly fun except you enjoy working out. This is the difference between those who do exercise and the majority who don’t. The former actually enjoy what they are doing. They feel a sensation of joy and achievement after a physical exercise session. That’s their reward.

Those who hate to exercise don’t get whatever in return. They feel neither proud nor convinced with themselves. anyhow, so as to be fit and healthy, exercise is of paramount importance. in truth, without it, you can never be fit. Period.

So what do you do if you hate to exercise?

The fallacy here is that exercise requires to be a few boring, traditional task that everybody else is doing. lots people hate to run but they know that they should do it if they want to lose weight. So, they force themselves to do so. What occurs then?

For starters, they dread having to run and the feeling of dread only goes away once they have completed the activity. at some point, they just quit and mention that it’s just too torturous to run daily.

So how do you treatment this situation?

Simple.

Find an task you enjoy doing. perhaps you like swimming? Or hiking? Rock climbing? Kickboxing, yoga, Pilates, spinning, Zumba, Latin dancing, karate, judo, body building, Crossfit, etc. There are so lots different tasks that are physical. You can completely find one that you enjoy doing. perhaps you love playing basketball or tennis? Team sports are fun and the competitive nature of these sports will keep you going without even having to reflect doing so. All these tasks are sorts of exercise. pick one that suits your personality. Then all you require to do is engage in this task daily or as often as you can. Push yourself to break your own personal bests. Do it with intensity.

You love cycling?

Decide the distance you will cycle and record how long it took you to complete the course. goal to do it faster the following day. Keep reducing the time till you truly can’t get better. Then, boost the distance. This is how you train with incremental goals. You may not are aware of it but through time you aren’t only building up your stamina and strength, but you’re also establishing the routine of exercising. It’s the routine that will determine whether you get fit or fail in the long run. It’s completely a MUST that exercising becomes a routine for you. Once you have it ingrained in you, you will find yourself exercising every day. Skipping workouts won’t even cross your mind and on days when you just don’t have the feeling of it, the routine will make you go do it anyway.

Activity begets more task.

When you’re active, you will be tempted to try different sports. Referring to our already example, you may realize that you become a better cyclist; you’ll require to strengthen your muscles. You’ll then go to the gym and concentrate on squats and machines that will work your abductor legs, quads and abductor muscles.

One thing leads to another.

The first step is the most crucial one. It’s absolute to pick to do something you like. If you truly can’t find one physical task you like amidst the plethora of activities accessible today, then it’s misfortune. You will never ever have the health and body you desire.

That’s the cold, difficult truth… but you’re completely better than that. You surely earlier have an task in mind. It’s time you stop reading this and go decipher how you will do this task you’re thinking about and take it to the following level. Do what you require to do today in order to you won’t have to regret tomorrow.

Wonderfully Fit Personal Training

Yoga and the Elderly

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Yoga is ideal for people of all ages, but particularly for seniors for a number of reasons.

Low Impact

yoga

The first is that in most cases, yoga is low impact. Hatha, Kundalini and Vinyasa yoga are all good examples of low-impact yoga that can be done safely even by complete beginners.

Increased Strength and Flexibility

A second reason is how much yoga can improve strength, flexibility and stability. This means less risk of slips, trips and falls, which can cause bones to break and even be life-threatening due to complications such as blood clots in the legs and pneumonia from inactivity.

Being more mobile and flexible also means greater independence well into your senior years. After all, it’s not just about how long we live, but the quality of life we enjoy as well. Staying fit and active is one of the best ways to care for your health, especially if you are a caregiver for an older relative or partner, have grandchildren and so on.

A Mental Workout

Yoga is also great for mental fitness. It improves mood, focus and concentration, especially in relation to the types of yoga which include meditation as part of their routines. Two such types are Hatha, the origin of all yogas, and Kundalini yoga. Kundalini yoga was formed in the 5th century AD to work on the energy centers of the body, known as the chakras in traditional Indian medicine (Ayurvedic medicine).

Increased Mobility

One of the biggest health challenges for the elderly tends to be pain and stiffness, such as that of arthritis. If we feel pain when we work out, we avoid working out. However, the less we move, the stiffer we become and the more pain we suffer. So we work out even less, leading to a vicious cycle of pain, stiffness and lack of exercise that can leave many people house-bound or even chair-bound when they could be out making the most of their golden years.

Starting Safely

As with all forms of exercise, it is important to start safely and sensibly through slowly adding activity to your day and not trying to overdo things. For this reason, certain types of yoga such as Bikram and Ashtanga are not a good idea. Bikram, known as hot yoga, is not just physically demanding – it is also known as hot yoga because of the roasting conditions in the studio, with temperatures often reaching 100F or more. This can lead to dehydration and a severe strain for anyone who has heart health issues.

Ashtanga has seven levels, a basic one and six more of gradually increasing difficulty. The fact that few practitioners have ever reached the most advanced levels will give you an idea of how demanding this yoga can be.

Finding the Right Studio for You

If you live in a moderately large urban area, chances are you have more than one studio close by to choose from. Many will offer free introductory lessons so you can try the yoga and see the studio for yourself. Many studios also offer discounted lessons or unlimited classes as part of a reasonably priced monthly membership.

You will naturally wish to focus on the classes themselves and how much health benefit you think you will get from them. Other important considerations in relation to choosing the right studio for you will be the skills, qualifications and experience of the teacher/s. Some specialize in yoga for seniors.

Check out an introductory class near you and see what a difference it can make to your health.

Wonderfully Fit | Nutritional Consulting

Choosing Whole Grains Vs Refined Grains

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Whole grains vs refined grains. A whole grain is a grain that consists of each and every one of the original components that were present when it was growing in the area. Refined grains, on the other hand, have had a few of the components removed to give them a better texture and a longer shelf life.

These refined grains are more generally used and find their way into our diets more often. though, recent studies indicate that it may be absolute to omit refined grains exhaustively, in favor of the whole grain substitutes.

grains

Parts of a Grain

A whole grain is a grain that consists of all of the original components that were present when it was growing in the field. Refined grains, on the other hand, have had some of the components removed to give them a better texture and a longer shelf life.

These refined grains are more commonly used and find their way into our diets more often. However, recent studies indicate that it may be best to skip refined grains altogether, in favor of the whole grain alternatives.

Parts of a Grain

Grain begins its life as the seed of a plant. It consists of an edible kernel surrounded by an inedible husk that protects it from the dangers of nature. The kernel itself is made up of three parts:

* The bran is the outer skin of the kernel. It contains lots of dietary fiber and B vitamins, as well as protein and starch.

* The germ is the part of the kernel that is the embryo of the seed. It is high in both vitamin B and vitamin E, as well as fat and protein.

* The remaining part, the endosperm, is the part of the seed that provides energy to the germ. It increases safe storage times, but has little else to offer as far as nutrition goes.

Refined Grains

When it comes to refined grains, the bran and germ have been removed mechanically. The main reason for this is so they last longer before spoiling. Neither component is especially hardy, so removing them creates a product that will stay on the shelves for much longer. Refined grains also have a finer texture, which some people find to be preferable.

Many of the health benefits of cereal grain are removed during the refining process. Without germ and bran, grains do little more for us than provide energy. Studies show that sticking with whole grains can reduce the risk of heart disease, diabetes and stroke.

Another type of grain available on the market is enriched grain. These grains have had several nutrients added to them, such as iron and riboflavin, in order to restore some of the nutritional value lost during the refining process. While enriched grain is healthier than other refined grains, they are nowhere near as beneficial as their whole grain alternatives.

Looking for ways to add more whole grain to your diet? The next time you go shopping, consider choosing whole wheat bread, rice and pasta instead of the enriched or refined alternative.

When shopping for whole grain products, it’s important to check the nutritional facts panel and go over the ingredients. Even if the label says multi-grain or something similar, it may not be made with whole grains.

Always make sure that “whole wheat” or “whole grain” is among the first items to appear on the ingredients list. That way, you’ll be completely certain that these products will provide you with the nutrients you need to maintain a healthy diet. There’s really no better time to add the versatility of grains to your menu!