Fitness For The Idle

Fitness For The Idle

lazy idleIf you’re one of those people that think it’s rude to grunt, moan and sweat in the gym or simply don’t like the idea of doing the same boring type of workouts everyday when there’s so much to share on social media, you’ll appreciate these tips to help you achieve fitness. Fitness for the idle isn’t new. People have been hunting for easier ways to look fabulous and feel great without working out for centuries.

Start by working out during a commercial.

Are you a TV watching fanatic or are binge watching your favorite shows? If you have a subscription that has commercials, you’re in luck. There’s no use wasting that time by watching that little clock count down when you can be doing a few exercises. Even if you don’t have commercials, let the intro play every time you watch a new episode and use some of that time to do a few lunges, push ups or planks. Just laying on the couch and stretching your leg straight in the air or doing bicycles as you lay on your back increases your exercise time. Doing something is better than doing nothing.

Did you know there are exercises you could be doing while sitting?

Just stand up and you’ll be getting exercise. Going from seated to standing, then back to seated and repeating the process ten times provides good exercise. It makes your butt look better by working the glutes and also works the front of the thighs. Keeping your feet flat on the floor in seated position and with the heels on the floor, pointing your toes toward the ceiling is a good stretch for the calves. Simply pulling your stomach in tight and holding it can strengthen the abdominal muscles.

Lower your blood pressure and build your forearms and grip.

When Dr Ronald Wiley was asked to help the air force prevent loss of consciousness in fighter pilots in the F-16, due to fast acceleration and a G-Force that made it hard for the heart to pump, he developed a hand grip they squeezed. The pilots who did it while flying to maintain consciousness, but something else came from the study. Those who practiced it frequently, raised their blood pressure enough to keep flying, but also lowered their resting blood pressure rates overall after a few weeks. Just squeezing a tennis ball in one hand for 60-90 seconds, then repeat in the other hand. Repeat three times.

  • Doing a plank is easy and you can still watch TV while you do it. Lay on the ground on your stomach with your legs extended. Your forearms should be under your chest. Now lift your body with the weight on your forearms and hold.
  • Isometric exercises, ones that are simply tighten and hold exercises, don’t involve the gym or sweating. While you still need regular exercise, a program of isometrics can be done anywhere and don’t put wear and tear on the joints. It also helps lower blood pressure in the process.
  • While you’re watching TV or at the office, you can do two exercises that will not only help you shape up, but make you feel better. Rolling your head front to back and side to side can help loosen you up and relieve headaches. Lifting one leg as high as you can and pointing your toes is another stretch.
  • Try some ideas to boost your endurance, like parking further from the stores, taking the stairs rather than the elevator and walking to lunch, rather than driving.

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Eat, Drink And Be Fit

Eat, Drink And Be Fit

SaladIf your motto has always been “Eat drink and be merry, for tomorrow is another day”, maybe you need to modify it a bit. That’s particularly true if that other day has arrived and found you out of shape, overweight and in need of help for your health. It’s time to eat, drink and be fit, while also still being merry. You don’t have to give up everything you love and may even find things you love even more when you consume a diet of healthy food and drink.

Start with what you drink!

Most people hate me when I suggest they give up colas and soft drinks, but it can make a huge difference in your weight and in your health. Studies show that even drinking diet soft drinks can cause fat to build up around your waist. This fat, visceral fat, is the most dangerous type of fat because it crowds internal organs. It’s also the toughest to lose. Try switching to water or if you want to be elegant, try infused water. You can infuse flavor into water with berries and other fruit, herbs and even vegetables, such as cucumber. There are a number of recipes for it that taste delicious, but don’t add health risks or calories.

Start a meal or make a meal of a salad.

Want to upscale your meal and be in with the in crowd? Try salads using more exotic choices than iceberg lettuce, such as radicchio, arugula, kale or spinach. Toss in a few seeds or nuts and some Craisins for added sweetness. Mushrooms are a nice addition, so are mandarin orange slices or grapes. As you can tell, your salad can become quite exotic and delicious when you step out of the normal confines and eat healthier.

What’s for supper?

If finding out what’s for supper (lunch or breakfast) involves ready a menu at a fast food restaurant, it’s time to make a change. You’ll find loads of healthy recipes you can make at home and freeze so all you do is heat them when you’re ready to eat. Fresh fruits and vegetables should be part of everyone’s dinner and making sure you have a salad of leafy greens to start is important. You’ll be amazed at how good baked, broiled, grilled or boiled food can taste when it’s accented with healthy herbs.

  • While most items on a fast food menu and many on a regular restaurant menu aren’t healthy or low in calories, some are. Find ones that are and sample them, like salads with baked chicken or baked fish.
  • Get rid of processed foods, particularly those that contain added sugar. It’s the toughest part of eating healthy, but worth it. After a few weeks, you’ll really start to taste the sweetness of fresh fruit!
  • Don’t ruin everyone’s good time by bemoaning you can’t eat the food, if you’re at a party that has all junk food. Just don’t overindulge. Find the healthiest food available. Even if there’s none, eating unhealthy food once in a while is still okay.
  • You’ll be amazed at how good healthy food tastes and how much people love it when they actually get great food. I remember taking one of my favorite healthy dishes to a family dinner and everyone asking for the recipe. I didn’t tell anyone about its health benefits. Why spoil their enjoyment?

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Wellness Rediscovery

Wellness Rediscovery

commitmentIt’s easy to know when you’re sick. You may have a fever or show other signs like digestive issues or a sore throat. However, there’s a difference between being sick and not being well. Lack of good health indicates being at your best. Having the energy to get through the day with ease and feeling good. Sometimes, people who seek wellness rediscovery find that once they achieve wellness, they actually realize just how bad they felt before they began the search for wellness.

Wellness begins with making lifestyle changes that help your body run at peak efficiency.

A lot of things affect your overall energy level and how good you feel throughout the day. What you eat, the amount of sleep you had, whether you exercise regularly and even whether you’re hydrated are just a few of the things that make a difference. There’s also a difference between good health and wellness. Achieving wellness focuses primarily on preventing illness and preventive care. Good health is the lack of illness.

Wellness focuses on achieving good health.

Wellness includes more than just physical health. It includes learning how to make choices that keep you healthy and making those changes to achieve your best health, physically, emotionally and socially. In fact, going out of your way to get to know coworkers and appreciate them could be considered an act of wellness. Quitting smoking, eating healthy and regular exercise are all wellness activities.

Rediscover wellness to achieve good health.

There’s a lot you can do to enhance your life and use wellness to make it better. Are you burning the candle at both ends? Do you find yourself stressed out at the end of the day? Are you overweight or out of shape? When you rediscover wellness, you find activities and make decisions to help you achieve good health and address those issues. Regular exercise or even mastering meditation can help with stress.

  • Something as simple as focusing on drinking eight 8-oz glasses of water every day can be part of your wellness program. Mild chronic dehydration can affect your overall performance and good health in many ways.
  • You’ll be surprised at how other factors besides diet and exercise can affect your weight. For instance, lack of sleep increases the production of ghrelin, the hormone that makes you hungry, and decreases the amount of leptin, the one that makes you feel full. It’s harder to lose weight without the right amount of sleep.
  • If you aren’t ready to adopt a full-fledged wellness program, start by working on one area and making changes. You can begin by simply eliminating junk food and sugar from your diet until it becomes a habit and then work on the next step.
  • You’ll find lots of information on how to make other wellness changes to your life. Once you experience how much better you feel, you’ll want to do everything possible.

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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.

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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.

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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.

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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.

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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.

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Yoga Poses For Back And Neck Pain

Yoga Poses For Back And Neck Pain

yoga2If you’re having chronic back and neck pain or simply want relief from occasional pain, consider using yoga poses to help. Many of these poses help stretch tight muscle that often cause pain and help relieve the stress that can often cause the muscle tension. The history of yoga goes back thousands of years and comes from ancient India. While it wasn’t accepted by Western science for a long time, today there’s more and more evidence that yoga helps. In fact, some studies show that yoga can help relieve back pain more than traditional western techniques if it’s done just once a week.

A cat/cow movement uses two yoga poses for relief.

As your body flows through the motions of the two poses, it stretches the back, body and neck. It helps bring the body in alignment and can almost eliminate future back pain if done regularly. It helps relieve tension in the shoulders, too. Get into position on your knees with your hands on the floor under your shoulders and your knees on the floor under your hips. Inhale and as you exhale, round your back, like a cat arching its back, while keeping your shoulders and knees in the original position. Release your head, go back to the starting position and relax. Move to the cow position, where you lift your bottom and chest, letting your belly sink as you lift your head to look straight ahead.

The child pose simply feels good, whether you’ve got back pain or just want to relax.

Many people start their yoga poses with the child pose. Not only can you use it for relief from back pain, by modifying it slightly, spreading knees wider as you bring your toes together, it can help stretch the hip muscles. Start on your hands and knees with your lower leg on the floor and your bottom on your heels. Sit up straight pulling yourself high and inhale. As you exhale lay your upper body forward with your torso on your thighs and touching your forehead on the floor. Your arms should be extended out in front of you and your bottom should always have contact with your hips. Relax and hold. When ready to go back to starting position, use your hands to walk your torso back to upright position.

Downward dog may be the best known yoga pose name.

While many people don’t know how to do the downward dog, the vast majority will recognize it as a yoga pose. It helps loosen your shoulders and spine. You start in child’s pose and when fully extended, press your hands into the ground, tucking your toes and lifting your hips up at the same time. If you need to, keep your knees bent and heels up and with your bottom in the air focus your energy on lengthening your spine, pushing your hip bones toward the ceiling.

  • A gentle seated twist can relieve neck tension and upper back tension. Sit in cross legged position with your right hand on your left knee and left hand behind you, looking straight ahead. Inhale as you turn your head toward your left shoulder, exhale and turn your head toward your right shoulder.
  • If your lower back is bothering you, try the knees to chest pose. Lay on your back. Bring your knees together and toward your chest, wrap your arms around your legs and pull them even closer. Hold.
  • The standing forward bend pose can help relax your back and especially your neck. It’s nothing more than bending at the hips and lengthening your torso as you let your head hang. Try to do it with straight legs, but if you must bend your knees, it’s okay, too.
  • Warrior II pose, extended triangle, cow face pose and extended puppy pose are all yoga poses that can help your neck. There are many more poses that can bring relief. Find ones that make you feel better and practice them often.

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How To Lose Weight When You Are Insulin Resistant

How To Lose Weight When You Are Insulin Resistant

diabetesIf you think your biggest problem losing weight is all about your will power, you might be right. However, I find that there’s a lot more valid reasons than that. Sometimes, it’s lack of knowledge and knowing how to eat healthy. Other times, a thwarted effort to lose weight occurs because of a metabolic problem or a precursor, such as being insulin resistant, leaving you hungry and tired all the time.

Insulin resistance causes people to struggle with weight loss.

Insulin helps control blood sugar levels and provides energy to cells. It also helps control fat storage. If you have higher levels of sugar in your blood, the body sends more insulin to deal with it. When your body is working right, it sends that energy into the cells, where it’s used as fuel. If it’s not working properly, that sugar never enters the cells and instead, it’s stored into fat cells. Your body still needs fuel, but there’s none there, no matter how much you eat, so you continue to eat and your body continues to store those calories as fat.

Eat healthy.

Besides eating tons of vegetables, particularly dark green leafy ones, add some fruit to the mix. The fiber in both and all the nutrients will help you take a step in a healthier direction. Skip starchy vegetables like peas, potatoes and corn. Also skip canned fruit packed in sugar. Go for more fiber in your diet, so almonds, black beans and oatmeal should be on your menu. Also choose a diet with more lean protein like chicken, fish and nut butter. You might not think that you’ll lose weight if you eat fat, but that’s not true when it’s healthy fat in moderate portions, such as butter from grass fed cows.

Avoid trans fats and simple carbs like the plague.

What are simple carbs? Those are ones that are easy to digest, such as sugar, Let’s not forget sugary drinks, while we’re at it. People often forget to count what they drink and continue with a sugary cola or two a day, when switching it out for water could help them shed pounds far faster. Don’t even consider diet drinks. Recent studies show they actually put weight on around your middle with visceral fat and exacerbate metabolic problems. Healthy fats should be part of your diet, but never trans fats, even if you’re not overweight or insulin resistant.

  • If you’re overweight, but not suffering serious health problems, it may be because you have a high personal fat threshold—the amount of fat you can have before health problems, such as hypertension or inflammatory diseases occur.
  • Studies show that a program of regular exercise can also help eliminate insulin resistance. Exercise helps move sugar into the muscles while boosting insulin sensitivity.
  • Adding spices to your cooking, like fenugreek seeds, turmeric, ginger and garlic to the diet helps. Including cinnamon in your daily diet also helps. It’s known to reduce blood sugar and increase insulin sensitivity.
  • Get more sleep and reduce the amount of stress in your life also helps. Consider taking meditation classes or working out at the gym. The first helps reduce stress and exercise burns off the hormones created by stress, while also promoting sleep.

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