10 Things That Happen to Your Body If You Walk Every Day

Have you ever heard the saying by Hippocrates, “Walking is a man’s best medicine?” We’d go further by stating that walking combined with good sleep and a healthy diet can help you avoid the doctor altogether. As little as 15-30 minutes of walking every day can drastically improve not only a person’s overall appearance but health as well.

We at Bright Side were astonished to find out that kind old walking is a single practice which could significantly benefit the whole body and mind. It’s free, easy and requires little effort.

We’ve created a list of benefits you can literally walk yourself into.

1.   Positive brain changes

As a study reveals, low impact aerobic exercises, like walking, prevent early dementia, reduce the risk of Alzheimer’s disease, and improve overall mental health. Not to mention cutting psychological stress and maintaining a higher level of endorphins.

2.   Improved eyesight

Even though eyes might seem like the last thing to be connected with the legs, walking actually benefits their health too. It may also help to fight glaucoma by relieving eye pressure.

3. Prevention of heart diseases

According to the American Heart Association, walking is no less valid than running when it comes to the prevention of heart-related disease or stroke. This activity helps avoid heart problems by lowering high blood pressure and cholesterol levels and improving blood circulation.

4. Increased lung volume

Walking is an aerobic exercise which increases oxygen flow in the bloodstream and helps train your lungs, as well as eliminate toxins and waste. Because of better and more in-depth breathing, some symptoms associated with lung disease may also be relieved.

5. Beneficial effects on the pancreas

It might be hard to believe but walking for exercise turns out to be a much more effective tool in preventing diabetes than running. This research shows that a group of “walkers” demonstrated improvement in glucose tolerance almost 6 times greater (i.e. how well blood sugar is absorbed by cells) than that of a group of “runners,” over a 6 month trial period.

6. Improved digestion

30 minutes of walking every day could not only lower the risk of colon cancer in the future but improve our digestion and constipation by helping to regulate our bowel movements.

7. Toned muscles

Muscle tone and weight loss (in overweight cases) may also be achieved through walking. The practice of walking 10,000 steps a day may be counted as an actual workout in a gym, especially if you add some intervals or walking uphill. Additionally, it’s low impact and there’s no recovery time, which means no sore muscles and regrets for missing tomorrow’s workout due to being too sore the next day.

8. Sturdier bones and joints

Walking can provide more joint mobility, prevent loss of bone mass, and even reduce the risk of fractures. The Arthritis Foundation recommends walking moderately at least 30 minutes a day on a regular basis to reduce pain in your joints, along with stiffness and inflammation.

9. Back pain relief

Walking may become a real life-saver for those who experience back pain during more challenging high-impact exercises. Since it’s a low-impact activity, it won’t cause more pain or discomfort, like running or HIT would. Walking contributes to better blood circulation within the spinal structures and improves posture and flexibility which is vital for a healthy spine.

10. A calmer mind (if it was an organ, to be sure)

If walking improves depression symptoms in patients with primary depressive disorders, just imagine how quickly it could help us cope with feeling down or exhausted. And a joyful walk with a friend or a loved one will only multiply the happy-effect and improve your mood!

We’d love to hear if you have ever tried to substitute a trip to the gym or a run, with walking. Tell us in the comments below if it worked miracles for you or not?

source: https://brightside.me/inspiration-health/10-things-that-happen-to-your-body-if-you-walk-every-day-485010/  

Crush Sugar Cravings With These 6 Tips

Do you feel chained to sugar and its ill effects? If you eat sugar every day or excessively, and you want to reduce your sugar intake to promote better health, stop the bloating and fatigue, along with shifting your body into a fat burning mode (as opposed to a fat storing mode), you are ready to win the battle against the sweet stuff.

Implement These Six Tips to Achieve Sugar Freedom:

    1. Use the Sugar Freedom Trifecta Plate

We all need guidelines to ensure success and the Sugar Freedom Trifecta Plate is going to help you. The best part? You are going to be adding to your plate, not taking away. You will be adding delicious healthy fats, clean lean protein and healthy fiber.

Adding these three food groups (the trifecta) will help prevent up and down blood sugar swings that happen quickly with the wrong foods.

Foods such as: sugar, excess carbohydrates, white flour products, chips, processed junk foods, which all send your blood sugar crashing. What do you do when your blood sugar plummets? You go in search for that candy bar to bring your blood sugar back up as the body always needs to maintain balance. This is a key component of the sugar addiction cycle.

Every plate should have protein, fat and fiber – the Sugar Freedom Trifecta. Add in healthy proteins such chicken, wild fish, whole eggs, and grass fed beef or lamb. [Ratliff, J., Leite, J. O., de Ogburn, R., Puglisi, M. J., VanHeest, J., & Fernandez, M. L. (2010).

Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research, 30(2), 96-103.]

Add in those healthy fats like nuts and seeds, creamy avocados and coconut.

Then add the fiber! Avocado is an excellent choice, as you not only get the great healthy fat, but the high fiber as well. All varieties of veggies are a key fiber choice and especially leafy greens, along with chia seeds and nuts as well.

    2. Engage in Interval Training

Interval training is a form of exercise that is done in short bursts and effectively triggers an endorphin and dopamine response; exactly what sugar does, however, sugar’s lasting effects promote inflammatory health conditions, including weight gain down the road.

Exercise in general promotes the ‘happiness’ neurotransmitter, serotonin. When you have plenty of serotonin, you are less likely to have cravings for sweets. However, Interval training or burst training has many benefits compared to traditional longer cardio. [https://www.ncbi.nlm.nih.gov/pubmed/23835594]

This quick and efficient form of exercise helps to boost metabolism for over 24 hours and takes just minutes! It helps to use up those fat-storing enzymes such as lipoprotein lipase (LPL) that essentially locks the door of our fat cells – think fat storage. Use interval training with any form of exercise such as walking, running, biking, elliptical trainer, your own body weight such as in the image below and more.

Here is a basic Interval Training example:

Go as fast as you can for 30 seconds, go back to a slow to moderate pace for 90 seconds. Repeat 8 times. That’s It!

   3.  Eat Something Sour

Eating anything sour such as lemon juice or apple cider vinegar can help quash sugar cravings by taking your sweet tooth away. Lemons in particular, help prevent fluctuations in blood sugar levels. One major benefit is the citric acid in lemon helps slow the conversion of carbohydrates to sugar. Lemons also contain the soluble fiber pectin that forms a gel in the stomach preventing hunger and cravings.

4. Add Supplements

Adding in specific supplements will powerfully reduce sugar cravings without relying on will power alone. This is that one time (with physician’s approval) if you are going to take supplements, will make a robust difference. The correct supplements make the whole process of crushing sugar cravings so much easier!

Here are my top 3 recommended Sugar Freedom supplements:

L-Glutamine (500 mg. twice daily) This amino acid will stop sugar cravings in their tracks.

Chromium Picolinate (400-600 mcg daily). Chromium picolinate will balance blood sugar kicking sugar cravings to the curb within three days in most cases.

Alpha Lipoic Acid (250 mg. daily). This supplement will help stabilize blood sugar levels, so you don’t get the munchies or get hungry a few hours after eating,

    5.  Reduce Stress

So many people are stressed with work, family and other obligations. They reach for food to soothe frazzled, anxious nerves. When you are stressed, you raise the stress hormone cortisol that lowers the feel-good neurotransmitters dopamine and serotonin and that is going to send you right to the carbohydrates and sweets. The hormone cortisol is also a fat storage hormone – especially inflammatory belly fat.

The key takeaway here is to practice stress reduction every day.

To effectively combat stress, we need to activate the body’s natural relaxation response.

Examples include: deep breathing (such as the 4-7-8 Technique below), a warm bath with lavender essential oil, massage, yoga, meditation or guided mediation [Schulte, Brigid. “Harvard Neuroscientist: Meditation Not Only Reduces Stress, Here’s How It Changes Your Brain.” Washington Post]. specifically for stress reduction, or the #1 stress reduction technique: exercise.

We need to get moving to manage stress. Exercise is important in every facet of our health and will help to boost your feel-good endorphins making you more resilient to sugar cravings.

6.    Get Crucial Sleep

Do you know what happens when we lose just one night of quality sleep? We become more insulin resistant, the ‘feel-good’ neurotransmitter serotonin is lowered, the stress hormone (belly fat hormone) cortisol is raised and after just one night of poor sleep, you are also left hungrier the next day … and it’s not for broccoli, but for high carbohydrate, sugar-laden foods.

Once you get started on that cycle of using carbs such as sugar to increase energy, it will wreak havoc with your weight and health. [“New Pathways From Short Sleep to Obesity? Associations Between Short Sleep and ‘Secondary’ Eating and Drinking Behavior” by Gabriel S. Tajeu, DrPH, MPH; and Bisakha Sen, PhD in American Journal of Health Promotion.]

Make time for sleep. Incorporate 7-8 hours of quality sleep each night. If you have trouble falling asleep or wake up during the night, use this highly effective breathing 4-7-8 technique that can put you back to sleep right away:

Breath in through your nose for 4 seconds, hold for 7 seconds and exhale for 8 seconds. Repeat 6 times or as often as needed. This will make a powerful difference in reducing your sugar cravings.

These six tips have been shown to help crush even the most powerful sugar cravings. Follow them and you will begin to feel vibrant health and leaner in no time.

References

Lawler, David. “America’s Sugar Addiction: Just How Bad Is It?” The Telegraph.

Locker, Melissa. “Oreos May Be As Addictive As Cocaine.” Time.

Schulte, Brigid. “Harvard Neuroscientist: Meditation Not Only Reduces Stress, Here’s How It Changes Your Brain.” Washington Post.

This Woman Proves That Weight Loss Takes Time and That's Totally OK

Forget the fad diets, weight-loss pills, or seemingly magical success stories. Real weight loss takes time, and Lindsey Newman shows us that it's time well spent.

By Lindsey Newman as told to Charlotte Hilton Andersen | Sep 16, 2016

Topics: 

I love running at night. I first started doing it in high school, and nothing has ever made me feel so free and powerful. At the beginning, it came pretty naturally to me. As a kid, I excelled at sports that required footwork—running, soccer, and dancing was my favorite ways to move. But despite being so active, there was one thing that didn't come very easily for me: my weight. I never had what some would call a "runner's body," and even as a teen, I struggled with the scale. I was short, stocky, and painfully self-conscious.

I was on the track team, and practice was making my knees ache, so one day I visited the school trainer for help. She told my knee problems would be solved if I just lost 15 pounds. Little did she know, I was already living on a starvation diet of 500 calories a day just to maintain my weight. Mortified and discouraged, I quit the team the next day.

That was the end of my joyous night runs. To make matters worse, shortly after I graduated from high school, my mother died from cancer. I shoved my running shoes into the back of my closet, and that was the end of my runs altogether.

✓ See Amazon.com for best belly fat burner selection and value: BellyFatBurner 

It wasn't until 2011 when I got married and had children of my own that I started thinking about running again. The difference, this time, was that it had nothing to do with a number on the scale and everything to do with being healthy so that I could watch my kids grow up. There was also the part of me who remembered the freedom and power that came from a strong body, and who wanted to prove to myself that I could do it—again.

The only problem: I was a size 22 and not exactly in peak running condition. But I wasn't going to let my weight hold me back from doing something I loved. So I bought a pair of running shoes, laced them up, and headed out the door.

Running when you're heavier isn't easy. I got heel spurs and shin splints. My old knee pain came right back, but instead of quitting, I'd take a quick rest and get back out there. Whether it was just a couple of steps or a couple of miles, I ran every night at sunset, Monday through Friday. Running became more than just a workout, it became my "me time". 
✓ See Amazon.com for best belly fat burner selection and value: Forskolin Extract Weight Loss Capsules 

As soon as the music was on and my feet took off, I had time to reflect, to think, and to recharge. I started to feel once again the freedom that comes from running, and I realized how much I'd missed it.

Let me be clear, though: Getting healthy was NOT a quick process. It didn't happen overnight or within a month of two. I focused on small goals; one at a time. Each day I went a little farther, and then I got a little faster. 

I took the time to research the best shoes for my feet, learn the correct way to stretch, and get educated on proper running form. All my dedication paid off as eventually one mile turned into two, two turned into three, and then roughly a year later, I ran 10 miles. I still remember that day; I cried because it had been 15 years since I'd run that far.

Once I'd reached that milestone, I realized that I could accomplish goals I set for myself and started looking for a bigger challenge. That week I decided to sign up for the MORE/SHAPE Women's Half-Marathon in New York City.  By then, I had lost 50 pounds on my own just from running, but I knew I needed to mix it up if I wanted to continue to see progress. So I braved a long-standing fear and also joined a coed gym. (Even if you've never run a day in your life, you can cross that finish line. 

I was unsure what I would enjoy besides running, so I tried everything—boot camp, TRX, and spinning (all of which I still love and do regularly), but not everything was a win. I learned I'm not cut out for Zumba, I giggle too much during yoga, and while I enjoyed boxing, I forgot I'm not Muhammad Ali and herniated two discs, which handed me three painful months of physical therapy. The biggest missing piece of my health puzzle, though? Weight training. I hired a trainer who taught me the basics of lifting weights. Now I weight train five days a week, which makes me feel strong and powerful in a whole new way.

It wasn't until I ran a Spartan Super race this past summer with my husband that I realized how far I've really come in my journey to lose weight, get healthy, and just be a better version of me. Not only did I finish the grueling 8.5-mile obstacle race, but I came in 38th in my group, out of more than 4,000 racers!

None of this was easy and none of it happened fast—it has been four years since the day I first put my running shoes back on—but I wouldn't change a thing. Now when people ask how I went from a size 22 to a size 6, I tell them I did it one step at a time. But for me it's not about a clothing size or what I look like, it's about what I can do.

                                                                                                                                                                           source: http://tiny.cc/MotivatedWomen

BOILED EGG DIET – 2 WEEKS EATING PLAN

Boiled eggs have been confirmed to be among the ideal foods for those who want to lose weight fast.

Just add some vegetables and citric fruits and you have a complete diet.

This diet will accelerate the metabolism and burn the fat. It will also keep you full for a long time.

It addition, you need to drink at least 8 glasses of water per day, to hydrate and nourish your body.

During this diet, you need to avoid junk foods such as sweets and burgers and also limit your intake of salt, sugar, alcohol, and sodas.

With this diet, you can lose up to 11 kg in 2 weeks and the weight won’t come back!

THIS IS THE 2-WEEK MENU:

WEEK 1

MONDAY

§  Breakfast: A citric fruit and 2 boiled eggs.

§  Lunch: 2 slices wholemeal bread and some fruit.

§  Dinner: a big serving of salad and chicken.

TUESDAY

§  Breakfast: A citric fruit and 2 eggs, boiled.

§  Lunch: green vegetable salad and chicken.

§  Dinner: veggie salad, an orange, and 2 boiled eggs.

WEDNESDAY

§  Breakfast: A citrus fruit and  2 boiled eggs.

§  Lunch: low-fat cheese, a tomato, and a slice of wholemeal bread.

§  Dinner: salad and chicken.

THURSDAY

§  Breakfast: 2 boiled eggs, and a citric fruit.

§  Lunch: fruit.

§  Dinner: salad and steamed chicken.

FRIDAY

§  Breakfast: same as Thursday.

§  Lunch: steamed vegetable and 2 eggs.

§  Dinner: salad and barbecue or fish.

SATURDAY

§  Breakfast: same as Friday.

§  Lunch: fruit.

§  Dinner: Veggies and steamed chicken.

SUNDAY

§  Breakfast: A citric fruit and 2 boiled eggs.

§  Lunch: steamed vegetable, tomato salad, and chicken.

§  Dinner: steamed vegetable.

WEEK 2

MONDAY

§  Breakfast: A citric fruit and 2 boiled eggs.

§  Lunch: salad and chicken.

§  Dinner: an orange, salad, and 2 eggs

TUESDAY

§  Breakfast: same as Monday.

§  Lunch: 2 eggs and steamed veggies.

§  Dinner: salad, fish or barbecue.

WEDNESDAY

§  Breakfast: same as Tuesday.

§  Lunch: salad and chicken.

§  Dinner: an orange, veggie salad, and 2 boiled eggs.

THURSDAY

§  Breakfast: same as Wednesday.

§  Lunch: steamed veggies,  low-fat cheese, and 2 eggs.

§  Dinner: salad and steamed chicken

FRIDAY

§  Breakfast: same as Thursday.

§  Lunch: tuna salad.

§  Dinner: salad and  2 boiled eggs

SATURDAY

§  Breakfast: as the day before.

§  Lunch: salad and chicken too.

§  Dinner: fruit.

SUNDAY

§  Breakfast: same as Saturday.

§  Lunch: steamed veggies and steamed chicken.

§  Dinner: as the lunch.

FORSKOLIN - EXTREME BELLY FAT BURNER AND CARB BLOCKER ==> TO GET YOUR CLICK HERE

This diet has no carbs and hence you must consult your doctor before you start it.

You can include at least a 30-minutes workout per day for optimal results.

GET THE BEST SUPPORT TO BOOST METABOLISM - GET YOUR FORSKOLIN HERE

         

                                                                                                                                                  BE SMART, START TAKING YOUR FORSKOLIN  WEIGHT LOSS SUPPLEMENT TODAY !!!                                                       
























source: boiled egg diet