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Easy and Healthy Ways to Reset your Body

We try our hardest every day to not only look great but also feel great. To do this, most people change their exercise and diet. But there are other things that apply to our overall health. Our mental, physical and emotional health are the most important factors in living a good and healthy life, but sometimes life itself gets in the way of doing so. In order to live a happy life, we have to take care of our bodies. Things such as work, social interactions, school and other obligations we face can interfere with our body’s natural mechanisms and functions. How can we fix or “reset” this disturbance? There are different ways we can help our bodies get back on track and feeling healthy again. Eating a healthy diet and implementing exercise into our routine may be the primary issues to our body’s health, but taking good care of our internal sleep clock, metabolism, and hormones are three contributing factors that are also essential to helping our bodies feel good. We’ve provided information on each and steps to help you “reset” your body.

Resetting your internal (circadian) sleep clock:

Getting enough sleep is an important and essential component to our health. When we have the right amount of sleep, at least 7 to 9 hours, our bodies are more able to function properly and adequately during everyday tasks. But things that can influence and disturb our body’s internal sleep clock include external factors (lighting, sunrise and sunset time, and temperature), internal factors (hormones, genetics, neurotransmitters), and our personal habits and behaviors (travels, insomnia, stress, social life and work). What do we mean by our internal sleep clock? Our sleep clock is a psychological mechanism that delivers cues to our body to sleep or wake up at certain times of the day or evening. This is also known as the Circadian Rhythm. When functioning normally, our body tends to become tired during the evening and awake during the day time. When our clock is out of sync, our body tends to feel “jetlagged” or deprived. You can also check out our articles on the health benefits of sleep and foods to help you sleep better.

How to reset your clock:

Manipulate lighting – Light exposure cues us when to wake up and when to fall asleep, so it is natural that we follow nature’s natural lighting. Manipulating light exposure, such as dimming your lights or brightening your room can help reset your sleep clock and normalize your circadian rhythm because your body will naturally adjust.

Fast and then normalize your meal times – Your diet and metabolism are important to resetting your clock as well. To normalize your sleeping schedule try to eat one meal in the afternoon and then fast until the next day. This will help your body get back on track. Also, check out our article on the health benefits of fasting.

Practice healthy sleep habits – Making a routine and being strict and consistent with yourself is important to helping you get back to a normal sleep schedule. This includes only taking naps for no more than 20-30 minutes, limiting caffeine, avoiding usage of electronics and watching TV before bed, and keeping your room dimly lit and cool.

Resetting your metabolism:

Your metabolism is another important factor to your overall health. As we grow older our metabolism begins to slow down, which causes us to gain and retain more weight. Losing fat becomes a bit more difficult. What we eat ultimately gets converted into energy so when we feed our body junk food, things high in unhealthy fats, and other things bad for our body we are harming our metabolism. You can also read our article on fast ways to kickstart your metabolism!

Get enough sleep – As we mentioned before, your sleep is very important. So make sure to get the recommended amount of sleep needed to help your body properly function.

Drink lots of water – Water is essential to our survival and overall health. It is recommended that you drink about eight 8-ounce glasses of water per day, which is about half a gallon of water.

Manage your stress – Stress management is essential to both a healthy mind and body. When your body is overwhelmed by stress, it reacts by releasing certain hormones known as epinephrine and cortisol in order to respond to this stress. You then tend to feel hungry even though you’re still burning calories because your body tries to compensate for this. Try finding ways to keep your stress levels at bay by doing activities that help ease your stress. You can also read our article on tips to reduce stress.

Eat foods that make you feel good – It’s a sign when your body screams at you “don’t feed this to us!” So listen to your body when you start to feel bloated, gassy or tired. Start eating foods that make you feel better and energize you instead of foods that make you feel groggy and lazy. You can read our article on the Top 10 mood boosting foods.

Avoid over exercising – We know that exercising is essentially good for you, but there is such a thing as exercising too much. Exercising too much and too intensely can lead to you slowing down your thyroid. Your thyroid is a gland that regulates your hormones and these hormones are what also affect your metabolism.

Resetting your hormones:

Your hormones are an important factor to how your body functions. Hormones are what control your emotions, your metabolic rate, and help trigger certain signals and cues to the brain, such as the fight or flight response, that ultimately allow you to function.

Cut down on sweets and starches – Too many can make your hormones go wild. Try cutting back to see how your body reacts and feels.

Reduce intake on grains, legumes, and high sugar fruits – Having too many carbs can cause problems with your metabolism, especially if you are insulin-resistant or your body is unable to break down certain carbs.

Eat more healthy fats – Healthy fats can help your body produce the needed hormones to break down foods and turn them into the energy that you need. It can also help suppress cravings.

Avoid inflammatory foods – These are foods such as processed foods, junk foods, and any highly sugary and gluten filled products that can harm your immune system and endocrine system.

Sleep more – It’s quite apparent that sleep is good for you since we all need it in order to function. But adequate sleep is beneficial in helping your hormones repair, restore, and heal by regenerating cells. Not enough sleep can lead to rapid aging of your body and brain.

Reduce intake of stimulants – Try cutting back on the caffeine. Coffee, energy drinks, sodas, and also tea or chocolate can interfere with your sleep, which your body needs in order to restore.

Cut out chemicals – Instead of using your normal products, try using products that are more natural or have the least chemicals in them. Chemicals can interfere with your hormonal functions.

Minimize usage of meds – Continuous exposure to medication, whether they are prescribed or over-the-counter drugs, can stress and throw your hormones into imbalance.

RELAX! Stress might be one of the most important factors related to your hormones. When your body is overwhelmed with stress it can cause your hormones to go off the charts. Find ways to unwind and blow off steam regularly such as yoga, stretching or meditating.


Want Cristiano Ronaldo’s Body? Take His 15 Health and Fitness Tips

Cristiano Ronaldo is one of the most attractive, talented and recognized names in the sport of soccer. And of course, he’s also one of the fittest athletes in the world. But to maintain his level of fitness and athleticism, Ronaldo stays extremely committed to a healthy lifestyle. After unveiling his new line of underwear this month, he offered his own 15 fitness tips for the average guy wanting to get in shape like him. These are tips Ronaldo himself follows religiously, no excuses. Try following his advice for a few months, and see how much of a positive impact it makes on your own health and fitness- and how close you get to Cristiano Ronaldos body.

1. Learn to train your mind as well as your body. Mental strength is just as important as physical strength and will help you achieve your goals.

2. Be disciplined. Keeping yourself motivated and sticking to your routine is key. For me, there is no room for easing off so I have to be strict.

3. Set yourself goals. It will help to keep you focused and work towards something.

4. Working with a training partner is a good way to add a bit of competitiveness and help push yourself. If you train with someone who is a similar level to you then you will help push each other.

5. Proper sleep is really important for getting the most out of training. I go to bed early and get up early, especially before matches. Sleep helps muscles recover which is really important.

6. Warming up properly prevents injury. In training we do a few laps of the pitch, stretching and cardio warm up exercises. Make sure you do something similar in your training, even if it is jogging to the gym or a warm up on the treadmill or bicycle.

7. Mix it up. I recommend a combination of cardio (running and rowing) and weight training to ensure that workouts target all areas of the body and increase both strength and stamina. It also helps to keep it interesting.

8. High intensity is important to get your blood pumping and to increase stamina. We do a lot of sprinting drills in training and they can be incorporated into your workout whether you are in the gym or outdoors. Try and add it to every workout you do.

9. Cardio sessions are also key for building up endurance and stamina, and to stay trim. Try to do periods of around 30 minutes, increasing the number of sessions as you get stronger.

10. Fit in exercise wherever you can. You can do an abs workout in your bedroom when you wake up in the morning or before you go to bed. If you get into a routine then it makes it easier as it will become a habit.

11. A good workout must be combined with a good diet. I eat a high protein diet, with lots of wholegrain carbs, fruit and vegetables and avoid sugary foods. I love fish, especially the Portuguese dish bacalhau à braz, and at restaurants I’ll order a steak with salad.

12. Make sure you stay hydrated. Drinking water is so important. I also avoid alcohol.

13. Eat regularly. If you train regularly it’s important to keep energy levels high to fuel your body for better performance. I sometimes eat up to six smaller meals a day to make sure I have enough energy to perform each session at top level.

14. I always make sure I have good music to listen to. It helps you zone out, get motivated and do your best. I like to listen to hip hop and reggaeton.

15. Relax. Training and physical sessions are most important, but living a relaxed lifestyle helps you to be the best you can be, physically and mentally. I spend my free time with family and friends, which keeps me relaxed and in a positive mind-set.


10 Ways to Alkalize Your Body

Our body’s naturally have an ideal pH of 7.3 – 7.45 which is slightly basic, or alkaline. Unfortunately, because of the processed foods and chemical rich environments, many of us maintain an acidic pH in our bodies. The best way to overcome this is to seek out foods that help maintain our alkaline pH and to avoid foods and products that increase the acidic pH in our bodies. Keeping your body at its natural alkalinic state is a major factor to maintaining your health and avoiding disease. Cancer along with other disease thrives in an acidic pH and cannot survive in an alkalized pH. You may notice that you don’t have that usual runny nose, you are less fatigued, or your skin breakouts have lessened. In the long run you may find you have fewer colds, prevent the development of cancer, and maintain a healthy body weight if you alkalize your body.

  • Avoid these foods!
    • The best way to maintain an alkaline pH in your body is to avoid or limit foods that when digested and broken create an acidic environment in the body. Some of these foods may include:
      • Refined sugars,
      • Deep fried foods
      • Processed foods
      • Meats
      • Corn
      • Eggs
      • Dairy products
      • Beans and fish.
      • In the most simple terms stay away from all processed foods and fried foods which are extremely acidic.
  • Avoid These Beverages!
    • Anything that is high in sugar should be avoided or limited in order to promoteanalkalized pH in your body.These sugary drinks may include:
      • Soda
      • Sweetened teas
      • Processed fruit juices
      • Sports drinks
      • Caffeinated drinks like coffee, caffeinated teas and energy drinks.
  • Avoid Drinking Alcohol!
    • Alcohol has strong acidic properties. It is no secret that alcohol is not healthy in general, but what you probably didn’t know is that when you drink alcohol it increases the acidic pH in your body and thus decreases the alkalized pH you naturally have. However, knowing how to balance out this acidic pH when you do drink alcohol is important. Try to stay fully hydrated with high pH alkaline water to help neutralize the acidic pH of your body due to the alcohol. In the long run, if your sole goal is maintain your alkalized pH, then avoid alcohol all together.
  • Drink Fresh Juice!
    • Try drinking fresh green juice every single day. Do this by squeezing the juices of vegetables and fruit yourself! This way you don’t have to worry about any sneaky ingredients like sugar or preservatives. Additionally you won’t have to worry about the pasteurization process destroying those delicate vitamins in those juices. Instead you will have the juices of exactly what you juice including the vitamins! This all can contributes to the alkaline pH of your body!
  • Lemons and Limes!
    • Try squeezing lemons and limes into a glass of warm water first thing in the morning. It might sounds silly to drink the juice lemons or limes because they are citrus fruits and seem acidic, but they are actually very alkalininc when processed in the body!
  • Drink Water!
    • Water is essential to life and our bodies are made up of more than 60% of water. Drinking water can only do good for your health. Water is naturally at neutral pH, so instead of going for a soda, drink water instead! Also try to drink purified or spring water and avoid tap water which has has chemicals and other things added to it to sanitize it.
  • Stay Natural!
    • Try using natural bath and body product. Check the ingredients of your shampoo, conditioner, body wash, soap, toothpaste, mouthwash, lotions, facial creams and make-up. Find these products with basic ingredients. The regular commercial products you see in stores are made with chemicals that can be toxic and have an effect on body; it can contribute to the acidity of your body.
  • Keep it Green and Organic!
    • Try eating more plant-based foods and go for only grass-fed, organic animal products.
    • Eat more vegetables and fruit.
    • Include other natural foods like wheat grass, barley grass, kelp, cayenne, chlorella and spirulina in your diet.
  • No More Soda, But Baking Soda!
    • If you are really trying hard to alkalize the pH of your body try mixing ½ tsp of baking soda in a glass of water and drink it everyday. If you can’t stand the idea of changing anything in your diet, this may be the most effective and easiest way to bring your pH level up in alkalinity, so try it out!
  • Read The Back Label!
    • If you are aiming to avoid certain foods to help maintain your alkaline pH, you need to be careful about reading the ingredients and contents of food products you eat and other products you use. What the front of the package says, means nothing, even if it says ‘organic’ or ‘all natural’. These labels can be misleading; you can still find the same unhealthy additives, preservatives and chemicals that are inorganic as in the commercial products. The difference is the ingredients contain products that were grown without chemicals or antibiotics and follow the guidelines of what qualifies to be organic.

Check out more of out top 10 here!

Exercise Hormone “Irisin” Proven in Human Body

Scientists have determined irisin, a hormone thought previously to be a myth in humans, does in fact reside in humans. The hormone is also shown to have increased levels within individuals who undergo aerobic interval training.

The article journaling the discovery was published on Aug. 13, 2015 in Cell Metabolism journal. According to scientist Mark P. Jedrychowskim who wrote the article, “Irisin is an exercise-induced myokine [protein secreted from skeletal muscle] with beneficial metabolic functions.”

The discovery comes following an experiment by Jedrychowskim, et al. using tandem mass spectrometry, a fairly recent tool in the scientific world that detects molecules by their weight and/or mass. The experiment used plasma samples from two test groups: one, where the subjects (6 males, roughly 25 years old, with an average BMI of 24.3) exercised 3 days out of the week on a cycle ergometer at 90% peak aerobic capacity; and a second, sedentary group (4 males, roughly 26 years old, with an average BMI of 26.1), who did not participate in the aerobic exercise training.

The level of iris in present in the sedentary individuals was ~3.6 ng/ml, while levels in the individuals who participated in aerobic activity were at ~4.3 ng/ml. According to Jedrychoskim, this suggests human irisin is regulated by exercise.

For the moment, human irisin’s exact functions remain unknown, though its discovery is certain to lead scientists to determine irisin’s relationship with the human body.

Low-Fat Diet Result in Greater Body Fat Loss Than Reduced-Carb

Low-fat diet. Low-carb diet. To the average person, the two are nearly synonymous in that there is a “low-something” that may contribute to a person’s weight gain. While fat needs no definition, carbohydrates usually elicits images of white bread and heavy starches like potatoes that provide a ton of energy (calories) but can be problematic when it comes to having them in excess, as they are converted and stored as fat, contributing to weight gain. The question then arises: which is better for you – a reduced-fat diet or a reduced-carb diet?

A study published by Cell Metabolism found that restricting fat consumption leads to more body fat loss in people with obesity than restricting carb consumption.

Additionally, the same study found limiting carb consumption resulted in greater overall weight loss compared to the reduced-fat diet. It also founded the reduced-fat diet led to decreased insulin secretion, increased fat oxidation, and increased body fat loss compared to baseline levels.

The study observed 19 adults with obesity who were confined to a metabolic ward for two 2-week periods. After determining baseline levels, the subjects were provided either a reduced carbohydrate diet or a reduced fat diet which they strictly adhered to. After a 2-4 week washout period, baseline studies would be conducted again and the subjects would then consume from the diet plan they were not originally given.

Low-Fat Diet The Way To Go

According to the study, body fat loss was determined by the difference between daily fat intake and net fat oxidation (the conversion of fat into smaller molecules that can then be burned off as energy). Though the reduced carbohydrate diet had greater increases in fat oxidation and the reduced fat diet had no change in fat oxidation, fat loss was greater in the reduced-fat diet.

The study also took care to make sure the diets had a measure of constancy. While both the reduced-calorie and reduced-fat diets were 30 percent less in calories than the baseline diet (2,740 calories), the diets themselves both had the exact same number of calories (1,918 calories). Protein levels remained unchanged for the most part, though the reduced-fat diet had an insignificant increase at 105 grams, while the baseline and reduced-calorie diets had 101 grams.

Bottom line: Calorie for calorie, the reduced-fat diet led to more body fat loss than the reduced-carb diet.