The Sweet Life

The Sweet Life

pamperWhat’s your definition of the sweet life? It’s different for every person. Some people dream of traveling the world and sight seeing. Others think the sweet life is eating at the finest restaurants and staying in the top hotels. Still, others find it closer to home, surrounded by family and friends. No matter what your vision of the sweet life is, feeling good and being healthy should be part of the picture. Without robust health, energy and a good attitude, no matter how much pampering or how real your good life is, you’ll never get the most out of it.

Include healthy habits in your vision of the sweet life.

Are exotic places and fine cuisine on your bucket list? The good news is that you can do it and still strive toward a healthy lifestyle. Eating healthy doesn’t mean giving up good food. Quite the contrary. There’s a lot of healthy food found in top restaurants across the country. This type of food isn’t breaded or fried, but instead uses wholesome ingredients and focuses on flavor. It may contain many herbs and spices, which also add to the nutrition of the dish.

Do you want to lounge around a pool, but still know you need exercise?

You can make it a habit of getting extra steps into your day by parking further from buildings or taking the stairs. If you’re sitting around a pool, make an effort to go for a short dip every hour or so. Moving vigorously five minutes of every hour is not only healthy, it’s mandatory to good health, even if you have a program of exercise. Don’t forget to move during the day, especially if you have a desk job.

Do you love the nightlife?

If the good life means enjoying the nightlife, you need to plan your sleep. Perhaps form a pattern of getting up later and going to bed later. Having a scheduled sleep cycle is known to help keep you healthier. Not only is adequate and good sleep important to heart health, it’s important to weight maintenance. Studies show that lack of sleep stimulates the production of ghrelin, the hunger hormone, and reduces the amount of leptin, the hormone that makes you feel full. You can see how that could affect your weight.

  • Don’t forget to hydrate. Keep a bottle of water with you and sip on it throughout the day. Mild dehydration can make you tired and put a damper on the fun. It’s especially important the older you are.
  • Smile more and laugh. Studies show that people who smile more live longer and laughter actually is good medicine. A good social life also extends your years and brings better health.
  • Don’t forget to be thankful for all that you do have. Even if you aren’t living your good life yet, enjoy every moment of the life you have. A grateful attitude can help you live healthier.
  • Learn to deal with stress. Whether you use physical activity, meditation or simply change your thinking, reducing stress in your life can help you live longer and truly enjoy the sweet life.

For more information, contact us today at Travel Trim

Causes of Glaucoma

Causes of Glaucoma

Glaucoma is a group of eye diseases that can cause vision loss and blindness by damaging the nerve in the back of your eye called the optic nerve.

People who have higher eye pressure are at higher risk for glaucoma. But each type of glaucoma is different — and for some of them, experts are still learning about the causes.

How can eye pressure damage the optic nerve?

Research shows that higher eye pressure increases your risk for damage to the optic nerve. The pressure in your eye goes up if fluid can’t drain normally out of the front of your eye.

Between the cornea (clear front layer of the eye) and the iris (colored part of the eye), there’s a space called the “anterior chamber.” Fluid normally flows through this space and out of an opening where the iris and cornea meet. The opening has spongy tissue in it. The fluid passes through this spongy tissue as it drains out of the eye.

The green arrow in the diagram below shows how the fluid normally moves through the eye.

Not everyone with higher eye pressure will develop glaucoma. Whether you develop glaucoma depends on the amount of pressure your optic nerve can take without being damaged. This amount is different for each person.

Getting regular comprehensive dilated eye exams can help your eye doctor figure out what level of eye pressure is normal for you.

What causes open-angle glaucoma?

In people with open-angle glaucoma, the fluid passes too slowly through the spongy tissue in the opening where the iris and cornea meet. This causes fluid to build up in your eye, which increases the pressure inside of your eye.

Experts believe that when the pressure inside your eye gets too high, it can damage the optic nerve and cause vision loss. Studies show that lowering eye pressure can help stop vision loss from glaucoma — that’s why it’s important to control the pressure inside your eyes.

What causes normal-tension glaucoma?

It’s possible for your optic nerve to get damaged and cause vision loss without high eye pressure. This is called normal-tension glaucoma or low-tension glaucoma.

Experts don’t know why this happens, but it may be that your optic nerve is more sensitive than most people’s. In this case, even though the pressure in your eye is normal, lowering it can slow down or prevent more damage to your eye.

What causes angle-closure glaucoma?

In angle-closure glaucoma, the opening where the iris and cornea meet gets blocked by the outer edge of the iris. When this happens, the fluid can’t drain out of your eye at all. This is a medical emergency.

Angle-closure glaucoma can cause these sudden symptoms:

  • Intense eye pain
  • Upset stomach (nausea)
  • Red eye
  • Blurry vision

If you have these symptoms, go to your doctor or an emergency room immediately.

What causes congenital glaucoma?

In congenital glaucoma, babies are born with a problem in their eye that makes fluid drain more slowly than normal. The good news is that if a child with congenital glaucoma gets surgery soon after they are diagnosed, they have a high chance of developing good vision.

Can other health problems cause glaucoma?

Yes — you can develop different types of glaucoma that are called secondary glaucomas.

Health problems that can cause glaucoma include:

  • Complications from medical conditions like diabetes or high blood pressure
  • Cataract
  • Certain eye tumors
  • Inflammation of your eye
  • Serious eye injuries
  • A reaction to steroids used to treat some diseases


A Financial Plan that Works

The book The Total Money Makeover by Dave Ramsey on top of a planner working with notes on the Debt Snowball.Before The Dave Ramsey Show joined the talk radio airwaves, Dave was counseling people one on one with his tried-and-true money principles. Seeing the need for a relatable and proven financial plan to get your money in shape, he wrote The Total Money Makeover, a follow-up to his first book, Financial Peace.

The Total Money Makeover is Dave’s how-to approach for living out the Baby Steps in everyday life, complete with shots of inspiration from people who have worked the plan and made it to the other side to scream, “We’re debt-free!”

What Is a Financial Plan?

A financial plan is your map to get from where you are to where you want to be with your money. It’s the process of setting goals and thinking through the steps it will take you to reach them. Remember: Each person’s financial plan looks different, depending on their short-term and long-term financial goals.

But no matter what your goals look like, it’s important to think about where you want to be and then figure out how you can get there. That’s why you need to create a solid financial plan that’s easy to understand.

A Financial Plan That Works

With so many self-help books and thousands of new ways to do a budget on the market today, it can be . . . overwhelming, to say the least. But you can trust that we’re here to cut through all the self-help clutter out there and help you make a financial plan that will work for you and your family.

Say hello to The Total Money Makeover. In a no-nonsense kind of way, this book walks you through the steps you need to reach financial peace.

The 7 Baby Steps

Dave breaks down the 7 Baby Steps and walks you through each stage of the journey. Dave wouldn’t tell you to do anything he hasn’t already done himself—he fought his way out of debt and bankruptcy using this exact plan! Whether you’re trying to save money for retirement, invest, or pay off debt with a plan that actually works, you’ll find out how to do it with the Baby Steps.

Baby Step 1: Save $1,000 in a Beginner Emergency Fund
Baby Step 2: Get Out of Debt Using the Debt Snowball
Baby Step 3: Save 3 to 6 Months of Expenses in a Fully Funded Emergency Fund
Baby Step 4: Invest 15% of Your Income for Retirement
Baby Step 5: Save for Your Children’s College
Baby Step 6: Pay Off Your Home
Baby Step 7: Build Wealth and Give

Saving for Emergencies

Otherwise known as Baby Step 1, this step is crucial for when life happens. And we all know life has a way of showing up unannounced and unwelcome—and it’s usually not free.

When the A/C unit goes out during the hottest week of the summer or your pipes burst while you’re on vacation . . . there’s nothing to do but fork over the cash to fix it. But instead of letting your Mastercard cover it with interest (and making payments for the next two years), what if you could pay for it with cash on the spot? That’s why you need an emergency fund.

How to Pay Off Debt

If you’ve spent even five minutes listening to The Dave Ramsey Show, you’ve probably heard that we’re pretty serious about helping people get out of debt. We’ve said it before, and we’ll say it again: Debt sucks and we don’t want you to waste even one more dollar on your past when you could be planning for your future.

That’s where the debt snowball method comes in. It’s the best way to get out of debt—and we aren’t just saying that. Here’s how it works:

Step 1: List your debts smallest to largest, regardless of interest rate. Pay minimum payments on everything but the little one.

Step 2: Attack the smallest debt with a vengeance. Once that debt is gone, take that payment (and any extra money you can squeeze out of the budget) and apply it to the second-smallest debt while continuing to make minimum payments on the rest.

Step 3: Once that debt is gone, take its payment and apply it to the next-smallest debt. The more you pay off, the more your freed-up money grows and gets thrown onto the next debt—like a snowball rolling downhill.

Step 4: Repeat until you’re completely debt-free!

Investing for Your Future

What if your financial plan actually led you to the retirement of your dreams? What if your plan included a way for you to live and give like no one else? Guess what—it can.

The Proven Plan to Reach Your Financial Goals

When The Total Money Makeover hit the shelves, it skyrocketed to #1 on The New York Times best sellers list in its first week—and has continued to spend more than 200 weeks there. Today, over 6 million copies of the book have been sold worldwide, giving people the hope and strategy they need to create a financial plan and take on their own money makeover.

The Total Money Makeover gives you a simple, straightforward plan for breaking bad money habits and beating debt—and it works! Here’s a sneak peek into what you can expect to find in Dave’s best seller.

Commonsense Financial Advice Your Grandma Would Give You

The Total Money Makeover doesn’t list sophisticated or hypothetical tips that are hard to understand, and you don’t need a corner office (or a three-piece suit) to understand them either! These are simply the same nuggets of advice your grandparents followed. Live within your means. Don’t mess with credit. Save for a rainy day. Quit trying to keep up with the Joneses. These tips may seem obvious, but they stand the test of time.

Busting the Money Myths

Sadly, most of us have accepted money myths as gospel and use them as a standard for making financial decisions. Some we just grew up with, and others are societal norms we’ve bought into—hook, line and sinker.

Here are a couple myths Dave calls out in The Total Money Makeover:

Myth: A credit score is the only way to show how great I am with managing money.
Truth: “Bankers, car dealers, and unknowledgeable mortgage lenders have told America for years to ‘build your credit,’” Dave said. “[The FICO score] is not a score that says you are winning with money or that you have a million dollars; it mathematically says you LOVE DEBT.”

Myth: Having a credit card will help me build wealth.
Truth: “When you play with snakes, you get bitten. I’ve heard all the bait out there to lure the unsuspecting into the pit,” Dave said. “Broke people use credit cards; rich people don’t.”

Success Stories From Real People Who Have Been There

As you flip through the pages, you’ll follow the journeys of everyday people who have been in debt, worked their way through the Baby Steps with dedication, and completed their own total money makeover.

David and Tayelor used credit cards as their income and lived paycheck to paycheck until they started on their own financial plan. After cutting up their credit cards and becoming debt-free, they now live their lives without fear of the future.

Autumn is a single parent. She was living off of $400 a month and drowning in $100,000 of credit card debt. After following the plan, she paid off her car loan, continues to pay off her debt, and even owns her own company!

There are thousands of stories from incredible people just like you who decided to make their financial plan, chipped away at mountains of debt, paid off their homes in record time, and are on the path to becoming everyday millionaires.



What Can I Do to Reduce My Risk?

The most important thing you can do to help prevent cervical cancer is to have regular screening tests starting at age 21.

Screening Tests

Two screening tests can help prevent cervical cancer or find it early—

  • The Pap test (or Pap smear) looks for precancers, cell changes on the cervix that might become cervical cancer if they are not treated appropriately.
  • The HPV test looks for the virus (human papillomavirus) that can cause these cell changes.

Both tests can be done in a doctor’s office or clinic. If you have a low income or do not have health insurance, you may be able to get free or low-cost screening tests through CDC’s National Breast and Cervical Cancer Early Detection Program. Find out if you qualify.

HPV Vaccine

The HPV vaccine protects against the types of HPV that most often cause cervical, vaginal, and vulvar cancers.

  • HPV vaccination is recommended for preteens aged 11 to 12 years, but can be given starting at age 9.
  • HPV vaccine also is recommended for everyone through age 26 years, if they are not vaccinated already.
  • HPV vaccination is not recommended for everyone older than age 26 years. However, some adults age 27 through 45 years who are not already vaccinated may decide to get the HPV vaccine after speaking with their doctor about their risk for new HPV infections and the possible benefits of vaccination. HPV vaccination in this age range provides less benefit, as more people have already been exposed to HPV.

If vaccination is started before age 15, a two-dose schedule is recommended, with the doses given 6 to 12 months apart. For people who start the series after their 15th birthday, the vaccine is given in a series of three shots.

HPV vaccination prevents new HPV infections, but does not treat existing infections or diseases. This is why the HPV vaccine works best when given before any exposure to HPV. You should get screened for cervical cancer regularly, even if you received an HPV vaccine.

More Steps to Help Prevent Cervical Cancer

These things may also help lower your risk for cervical cancer—

  • Don’t smoke.
  • Use condoms during sex.*
  • Limit your number of sexual partners.

*HPV infection can occur in both male and female genital areas that are covered or protected by a latex condom, as well as in areas that are not covered. While the effect of condoms in preventing HPV infection is unknown, condom use has been associated with a lower rate of cervical cancer.


Thyroid FAQs

How common is thyroid disease?

Thyroid disease is more common than diabetes or heart disease. Thyroid disease is a fact of life for as many as 30 million Americans – and more than half of those people remain undiagnosed. Women are five times more likely than men to suffer from hypothyroidism (when the gland is not producing enough thyroid hormone). Aging is just one risk factor for hypothyroidism.

How important is my thyroid in my overall well-being?

The thyroid gland produces thyroid hormone, which controls virtually every cell, tissue and organ in the body. If your thyroid is not functioning properly, it can produce too much thyroid hormone, which causes the body’s systems to speed up (hyperthyroidism); or it can create too little thyroid hormone, which causes the body’s systems to slow down (hypothyroidism).

Untreated thyroid disease may lead to elevated cholesterol levels and subsequent heart disease, as well as infertility and osteoporosis. Research also shows that there is a strong genetic link between thyroid disease and other autoimmune diseases, including types of diabetes, arthritis and anemia.

Simply put, if your thyroid gland isn’t working properly, neither are you.

How do you know if you have a thyroid problem?

First, you must understand how to recognize the symptoms and risk factors of thyroid disease. Since many symptoms may be hidden or mimic other diseases and conditions, the best way to know for sure is to ask your doctor for a TSH (thyroid-stimulating hormone) test, a simple blood test to verify your thyroid gland’s condition. Also, take a minute and perform a self Neck Check. And because thyroid disease often runs in families, examinations of your family members and a review of their medical histories may reveal other individuals with thyroid problems.

What are some of the reasons to consider a thyroid evaluation?

  • Family history: A familiar place to look for thyroid disorder signs and symptoms is your family tree. If you have a first-degree relative (a parent, sibling or child) with thyroid disease, you would benefit from thyroid evaluation. Women are much more likely to be thyroid patients than men; however, the gene pool runs through both.
  • Prescription medications: If you are taking Lithium or Amiodarone, you should consider a thyroid evaluation.
  • Radiation therapy to the head or neck: If you have had any of the following radiation therapies, you should consider a thyroid evaluation: radiation therapy for tonsils, radiation therapy for an enlarged thymus, or radiation therapy for acne.
  • Chernobyl: If you lived near Chernobyl at the time of the 1986 nuclear accident, you should consider a thyroid evaluation.


BD Prevention

Best For You. Best For Baby. 5 Tips for Preventing Birth Defects.

1.    Be sure to take 400 micrograms (mcg) of folic acid every day.
Folic acid is important because it can help prevent some major birth defects of the baby’s brain and spine. These birth defects develop very early during pregnancy when the neural tube—which forms the early brain and the spinal cord—does not close properly. You need to start taking folic acid at least one month before becoming pregnant and continue during pregnancy.In addition to eating foods with natural folate, you can:
  • Take a vitamin that has folic acid in it every day.
    • Most vitamins sold in the United States have the recommended amount of folic acid women need each day. Check the label on the bottle to be sure it contains 100% of the daily value (DV) of folic acid, which is 400 mcg.
  • Eat fortified foods.
    • You can find folic acid in some breads, breakfast cereals, and corn masa flour.
    • Be sure to check the nutrient facts label, and look for one that has “100%” next to folic acid.
2.    Book a visit with your healthcare provider before stopping or starting any medicine.
Many women need to take medicine to stay healthy during pregnancy. If you are planning to become pregnant, discuss your current medicines with a healthcare provider, such as your doctor or pharmacist. Creating a treatment plan for your health condition before you are pregnant can help keep you and your developing baby healthy.
3.    Become up-to-date with all vaccines, including the flu shot.
Vaccines help protect you and your developing baby against serious diseases. Get a flu shot and whooping cough vaccine (also called Tdap) during each pregnancy to help protect yourself and your baby.
  1. Flu: You can get the flu shot before or during each pregnancy.
  2. Whooping Cough: You can get the whooping cough vaccine in the last three months of each pregnancy.
4.    Before you get pregnant, try to reach a healthy weight.

Obesity increases the risk for several serious birth defects and other pregnancy complications. If you are underweight, overweight, or have obesity, talk with your healthcare provider about ways to reach and maintain a healthy weight before you get pregnant. Focus on a lifestyle that includes healthy eating and regular physical activity.

5.    Boost your health by avoiding substances that are harmful during pregnancy.
Alcohol: There is no known safe amount of alcohol during pregnancy or when trying to get pregnant. Alcohol can cause problems for a developing baby throughout pregnancy, so it’s important to stop drinking alcohol when you start trying to get pregnant. Tobacco: Smoking causes cancer, heart disease, and other major health problems. Smoking during pregnancy can also harm the developing baby and can cause certain birth defects. Quitting smoking will help you feel better and provide a healthier environment for your baby. Other Drugs: Using certain drugs during pregnancy can cause health problems for a woman and her developing baby. If you are pregnant or trying to get pregnant and can’t stop using drugs―get help! A healthcare provider can help you with counseling, treatment, and other support services.



Real Foods Are Real Important

Real Foods Are Real Important

honeyReal foods are single ingredient foods. There’s a lot of data that suggests people need to return to eating real foods, not the processed types with additives man was never intended to eat. For instance, many foods now contain petroleum. You know, Vaseline or the substance you use to lubricate machinery. Why would manufacturers do such a thing? Are they trying to poison the public? Is it harmful? First, let’s examine the reason. Shelf life is important for almost all products. In the case of baked goods, using the petroleum product, mineral oil, to replace olive or vegetable oils in baked goods helps prevent spoilage. Unlike vegetable or olive oil, it doesn’t become rancid and extends the shelf life. Your bread stays fresh and donuts remain mold free for weeks longer.

You may not be getting what you think, even if you’re trying to eat healthy.

The food industry provides a lot of deception, so even if you’re looking for healthy alternatives, you may not be getting what you want. Are you looking for an alternative to table sugar and decide to make honey your choice? Back away from that cute little teddy bear that claims to contain the sweet delight. Because of lack of standardization, almost anything can qualify as honey as long as there’s some in it. Honey is often diluted with high-fructose corn syrup to stretch it and make it less expensive. Check the label for added ingredients. It should only contain one ingredient, honey. If it says honey product or blend, walk away. Sometimes, even the most discriminating people are fooled. There are tests you can do once you get it home, but unfortunately, then it’s just too late. Buying raw honey from a local vendor might be your answer.

Don’t be fooled by an illusion of being a healthy alternative.

You see it all the time. The public becomes aware of a health issue, such as gluten intolerance, then suddenly you see gluten free everywhere. Grain such as barley, rye and wheat contain gluten, but there are grains that are naturally gluten-free, too. These include corn, rice, some ancient grains and oats. Many manufacturers got on the gluten-free train and created alternatives to high gluten products. Unfortunately, to make the change, some of the protein was lowered and far more calories came from sugar, which is worse for children and adults if they don’t have a gluten intolerance or sensitivity.

How should you choose your food to make sure it’s real food?

Going back to the basics is always the best. Buy fresh fruits and vegetables and create the meal yourself. Most canned vegetables and some fruit are appropriate, but you must read the labels to check for added ingredients. If there’s added salt, rinse them first before cooking. Never use processed meat, but choose high quality protein like lean chicken, beef, fish or eggs.

  • While eating real foods isn’t as easy as picking up carry-out, it’s worth the effort. You can make it easier by creating meal plans and making meals ahead to freeze. It’s a good way to aid in weight loss, too.
  • Check labels when you buy. Look for added ingredients. Most packaged food contains preservatives and additives for flavor that was processed out of the food.
  • Most real food is lower in sugar, higher in fiber and contains more nutrients than their highly processed alternatives.
  • Real foods help you maintain a healthy microbiome, maintain a higher amount of antioxidants and can even help prevent sugar cravings and help you to lose weight. Living healthier, however, is the biggest reason to stick with real food.

For more information, contact us today at Travel Trim

Safe Workouts For Pregnancy

Safe Workouts For Pregnancy

pregnant1At one time, when a woman of means found out she was pregnant, she was pampered and often took to the bed. Today, we know that continuing most normal activities is not only safe, but encouraged. Some exercises aren’t recommended for pregnant women, particularly in later months, but there are safe workouts for pregnancy that can keep you fit and help make your delivery easier.

Get rid of that aching back, eliminate bloating and constipation and help with nausea with a swim.

If you’re looking for a great exercise that is probably one of the safest, check out swimming. You’re buoyant in water so you weigh approximately ten percent less than you do on land. Think about how great that makes your back feel and how much stress it can take off joints. You’ll also get a full-body workout. It provides all types of fitness training, too. There are also special group water aerobic workouts for pregnant women that can make it even more fun.

If you’re not near a gym or a pool and don’t have any equipment, the easiest thing to do is walk.

You need comfortable shoes and a safe place to walk and you have a great pregnancy workout. If there’s no place to walk in your neighborhood, an indoor mall could be ideal. Many malls already have mapped out and measured routes, so you can get an accurate measure of the distance. If you haven’t exercised before, start out walking slowly and build up speed and time walking as you go. You can measure your progress by measuring how far you walk in a 20 to 30 minute period. Remember, you’ll get just as much benefit from three ten minute walks as you do from a full 30 minute one, so if you have to break it down, it’s not a problem.

You’ll need strength to carry the new baby.

You might not think that strength training or working with weights is appropriate if you’re pregnant, but it’s an excellent workout. It builds your strength, while also boosting your endurance. You’ll need that as you add more weight as the baby grows. Keep the weights lower and do more repetitions. You’ll be ready to carry a baby for a longer time without feeling like your arms are ready to drop.

  • Consider taking a yoga class designed specifically for mothers-to-be. You’ll not only build strong muscles, endurance and flexibility, but also learn helpful relaxation techniques you can use during delivery.
  • Ride a stationary bike for a good workout that won’t put you in danger. It takes the pressure off your joints, while giving you a good workout.
  • If you’ve been running before pregnancy, continue running. Just stick with level terrain so you don’t run the risk of falling.
  • If you love dancing, group dancing or even a group aerobics class to music, can be a great workout for an expectant mother.

For more information, contact us today at Travel Trim

How To Tame Your Hunger

How To Tame Your Hunger

tame hunger2If you find that some days, you race to the gas station, not for fuel but for those overcooked hot dogs and chili or were so ravenous you ate all the cookies in the store and checked out empty bags, it’s time to tame your hunger. You may not think that’s possible, especially since you want to lose weight, but it is. For instance, drinking a little ginger tea can help. Studies show ginger can help suppress your appetite by stimulating the brain to create hormones that make you feel full.

Grab a few bottles of water for the day or keep a pitcher of it in the refrigerator.

Drinking water before a meal can curb your appetite and help you shed pounds. Drinking it throughout the day can help, too. Sometimes, the body is tricked into thinking you’re hungry when you just need hydration. Grab that bottle of water and drink as often as possible. It will fill you up without adding calories.

What you eat makes a difference.

If you’re nibbling only on salad and green vegetables, you’ll probably be starved before the next meal. You need lean protein and healthy fat to feel full longer. Don’t worry about gaining weight when you eat healthy fat, you don’t need that much. Add a serving of nuts for a snack or include an avocado in your salad. Lean protein, such as lean meat, fish, Greek yogurt and beans take longer to digest than carbohydrates, so they keep you feeling fuller longer, too.

Get some exercise.

Whether you take a walk, run up and down the stairs or go to the gym, getting exercise can curb your appetite, especially if that appetite is driven by emotion. Exercise naturally suppresses appetite for a while by increasing the hormone that makes you feel full. It’s part of the fight or flight response. If you’re running from danger, you certainly wouldn’t want to stop for a snack. It also can help lift your spirits if you’re looking for comfort food, burn off stress to stop stress eating and fill that boredom that can cause grazing without realizing it.

  • Do you need a sugar fix that simply must be chocolate? Go for a small amount of dark chocolate, not milk chocolate. Dark chocolate actually suppresses your appetite.
  • Eat more fiber. Eating whole foods, like apples with their skins and other fruits and vegetables, contain a high amount of fiber that slows your digestion so you feel fuller longer.
  • Get plenty of sleep. Maybe you’re burning the candle at both ends. That not only can leave you dragging, it can make you feel hungry all day. When you lack sleep, the body suppresses the fullness hormone—leptin—and produces more hunger hormone—ghrelin.
  • Cut out the stress. Stress eating can be your downfall. Learn meditation and other ways to deal with stress. Mindful eating can help you lose weight and eat healthier.

For more information, contact us today at Travel Trim

Low Impact Ways To Stay Fit

Low Impact Ways To Stay Fit

low impact weightsYou may have heard of both high impact and low impact exercises and not understood the difference between the two. Both help you stay fit and both have a place in your workout program. High impact exercises will move your feet off the ground at the same time, such as jumping jacks, so you can understand why people with joint issues or pregnant women shouldn’t do them. Low impact exercises include things like walking or bicycling. They’re easy on joints and muscles, so if you have leg muscle or joint injuries, you’ll probably want to stick with those.

Why would anyone want to do high impact exercises if they’re riskier?

There’s a lot of reasons to do high impact workouts. They’re better for weight loss, provide a bigger challenge and help you get fit faster. They also build bone density better than low impact workouts do, but if you have osteoporosis, you need to stick to low impact workouts due to the potential risk. Low impact workouts are good for people recovering from injury, are easy on the joints and improve balance, while still get your heart going if you’re doing an intense low impact workout, such as boxing.

You can do some low impact workouts every day.

Walking is one of the best low impact workouts for people recovering or just starting a fitness regimen. If you want to make it more intense, try brisk walking or use a hilly terrain. You can even create a HIIT—high intensity interval training—program by varying the speed from top speed walking for a minute to recovery mid speed walking for an equal or longer time period. Use the steps for your workout. Gyms have stair climbers, but if you live in a two story building, you have even better—real stairs. If you work on an upper floor in a tall building, try walking up as many flights as you can and take the elevators the rest of the way. Adjust your speed to boost the intensity.

Lifting weights is a great low impact workout.

Again, the beauty of lifting weights is that you can adjust how easy or hard it is. Increase the weight you lift or increase the intensity and reps and you have a more difficult routine that will get you into shape fast. If you’re at the gym, check out the rowing machine. It’s another good low impact workout that will help you work up a sweat and provide a great cardio workout.

  • If you want to have fun or take up a hobby that will give you a great low impact workout, try rock climbing, tai chi or yoga. If you’ve never practiced yoga before, you’ll be surprised at how hard it is and how much it makes you sweat.
  • Take to the water to save your joints. Swimming and water aerobics are excellent ways to get a good low-impact workout. Both can lower your blood pressure and help control blood sugar, while burning calories and making you stronger.
  • Dance your calories away and bring that fitness to you. Dancing is one of the best exercises, particularly ballroom dancing. However, you can turn on the music loud and boogie your way to good health at home, without a partner.
  • There are so many great past times that provide an exceptional low impact workout. Rollerblading, roller skating, TRX and even golf can help you get into shape. Keeping active is what it’s all about, even if you just take a walk.

For more information, contact us today at Travel Trim