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Apr 23, 2023
A Fit Philosophy: Healthy, Gluten-Free, and Easy Recipes

If you are looking for healthy and delicious gluten-free recipes that are easy to make? this Fit Philosophy recipe collection may have got you covered!

Eating a gluten-free diet can be challenging, but in this article you will find some scrumptious and healthy dishes that go with your fit philosophy.

Now let’s start with a Fit Philosophy: Healthy, Gluten-Free, and Easy Recipes one by one.

Quinoa Salad with Grilled Vegetables

A Fit Philosophy Healthy, Gluten-Free, and Easy Recipes

Ingredients:

 

  • 1 cup quinoa
  • 2 cups water or vegetable broth
  • 1 zucchini, sliced
  • 1 eggplant, sliced
  • 1 red bell pepper, sliced
  • 1 red onion, sliced
  • 2 tablespoons olive oil
  • Salt and pepper, to taste
  • Juice of 1 lemon
  • Handful of fresh herbs (such as parsley, mint, and basil)

 

Instructions:

  • Before adding the quinoa to a medium pot, rinse it in a fine mesh colander.
  • Bring to a boil 2 cups of water or vegetable broth after adding it.
  • Reduce the heat to low and simmer for 15-20 minutes, or until the liquid has been absorbed and the quinoa is tender.
  • Remove from heat and let cool.
  • Place the grill or grill pan to a medium-high heat.
  • In a large bowl, toss the sliced zucchini, eggplant, red bell pepper, and red onion with 2 tablespoons of olive oil.
  • Add salt and pepper to the meal as required.
  • Grill the vegetables until they are tender and slightly charred, about 5-7 minutes per side.
  • After taking the vegetables from the grill, let them to cool a little.
  • Once the quinoa and vegetables have cooled, add them to a large bowl along with the lemon juice and a handful of fresh herbs.
  • Mix well and serve chilled as a side dish or as a main course.
  • Enjoy your delicious and healthy Quinoa Salad with Grilled Vegetables!

 

https://www.youtube.com/watch?v=JaE8YJtaTYE

Baked Sweet Potatoes with Black Beans and Avocado

A Fit Philosophy Healthy, Gluten-Free, and Easy Recipes

Ingredients:

 

  • 4 medium sweet potatoes
  • Take a can of black beans, rinse and drain it before using
  • 1 ripe avocado, diced
  • 1/2 red onion, diced
  • 1 red bell pepper, diced
  • 2 tablespoons olive oil
  • 1 teaspoon chili powder
  • Salt and pepper, to taste
  • Fresh cilantro, chopped (optional)

 

Instructions:

 

  • Preheat the oven to 400°F (200°C).
  • Scrub the sweet potatoes clean and pierce them with a fork several times.
  • Place them on a baking sheet and bake for 45-50 minutes, or until tender when pierced with a knife.
  • While the sweet potatoes are baking, prepare the black bean and avocado topping.
  • In a medium bowl, combine the drained and rinsed black beans, diced avocado, diced red onion, and diced red bell pepper. Mix well.
  • Stir the chili powder, salt, and pepper to taste into the olive oil in a small bowl.
  • When the sweet potatoes are done, remove them from the oven and let them cool for a few minutes.
  • Slice them open lengthwise and use a fork to slightly mash the insides.
  • Drizzle the olive oil and chili powder mixture over the sweet potatoes, then top them with the black bean and avocado mixture.
  • If preferred, garnish with fresh cilantro before serving.
  • Enjoy your delicious and healthy Baked Sweet Potatoes with Black Beans and Avocado!

 

Roasted Chicken with Vegetables

A Fit Philosophy Healthy, Gluten-Free, and Easy Recipes

Ingredients:

 

  • 1 whole chicken (3-4 pounds)
  • 2-3 cups chopped vegetables (such as potatoes, carrots, onions, and bell peppers)
  • 3-4 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper, to taste
  • You can use fresh herbs like rosemary, thyme, and sage.

Instructions:

 

  • Preheat the oven to 425°F (220°C).
  • After washing the chicken, use paper towels to dry it by patting it.
  • Put the chicken in a baking dish or roasting pan.
  • Mix together the minced garlic and olive oil in a small bowl.
  • Apply the mixture all over the chicken, ensuring that it gets under the skin as well.
  • sprinkle some salt and pepper on it as per your requirement.
  • Arrange the chopped vegetables around the chicken in the roasting pan.
  • Add fresh herbs on the top of chicken and vegetables.
  • Roast the chicken in the preheated oven for 1 to 1 1/2 hours, or until the juices run clear and the internal temperature reaches 165°F (74°C).
  • Prior to cutting and serving the chicken with the roasted veggies, allow it to rest for 10 to 15 minutes.
  • Enjoy your delicious and healthy Roasted Chicken with Vegetables!

Buckwheat Pancakes with Fresh Berries

A Fit Philosophy Healthy, Gluten-Free, and Easy Recipes

Ingredients:

 

  • 1 cup buckwheat flour
  • 1/2 cup all-purpose flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 1 tablespoon honey
  • 1 egg
  • 1 1/4 cups milk (or dairy-free milk alternative)
  • 2 tablespoons of melted butter
  • 1 teaspoon vanilla extract
  • You can use fresh berries like blueberries, raspberries, and strawberries.
  • Maple syrup, for serving

Instructions:

 

  • In a large mixing bowl, whisk together the buckwheat flour, all-purpose flour, baking powder, and salt.
  • In a separate bowl, beat the egg and mix in the honey, milk, melted butter, and vanilla extract.
  • Combine the wet ingredients with the dry ingredients and stir them until they blend.
  • Make sure not to overmix it.
  • Preheat nonstick skillet or griddle to medium-high heat.
  • Scoop the batter onto the griddle or pan using a 1/4-cup measuring cup.
  • Cook until the pancakes are golden brown on the bottom and the edges start to dry, about 2-3 minutes.
  • Flip and cook for another 1-2 minutes, or until the pancakes are cooked through.
  • Serve the pancakes warm with fresh berries and maple syrup.
  • Enjoy your delicious and healthy Buckwheat Pancakes with Fresh Berries!

Tuna and Avocado Lettuce Wraps

A Fit Philosophy Healthy, Gluten-Free, and Easy Recipes

Ingredients:

 

  • 1 can tuna, drained
  • 1 ripe avocado, diced
  • 1/4 cup red onion, diced
  • 1/4 cup celery, diced
  • 2 tablespoons mayonnaise (or Greek yogurt for a healthier option)
  • 1 tablespoon lemon juice
  • Salt and pepper, to taste
  • Lettuce leaves, for wrapping
  • Cherry tomatoes and cucumber slices, for serving

Instructions:

 

  • In a medium bowl, combine the drained tuna, diced avocado, red onion, and celery.
  • In a small bowl, whisk together the mayonnaise (or Greek yogurt), lemon juice, salt, and pepper.
  • Pour the dressing over the tuna mixture and stir to combine.
  • Wash and dry the lettuce leaves and lay them out on a plate.
  • Spoon the tuna mixture onto each lettuce leaf and wrap it up.
  • Serve the lettuce wraps with cherry tomatoes and cucumber slices on the side.
  • Enjoy your delicious and healthy Tuna and Avocado Lettuce Wraps!

Also Read: Nettle Tea Benefits(6 Ways This Tea Can Benefit You)

Key Takeaways:

 

“Quinoa, sweet potatoes, buckwheat, and tuna are all great gluten-free alternatives to traditional grains and protein sources.

Roasting vegetables with chicken is an easy and delicious way to get a balanced meal.

Adding fresh herbs, lemon juice, and olive oil to salads and dishes can enhance flavor without adding extra calories.

With a little creativity and the right ingredients, it’s possible to enjoy a healthy and satisfying meal without gluten”

 

FAQ:

 

Q: Are gluten-free foods healthy?

A: When created with wholesome components like whole grains, veggies, and lean protein, gluten-free foods can be healthy.

However, it’s crucial to read labels and make informed decisions because certain gluten-free meals may be heavy in sugar, fat, and calories.

 

What are gluten free foods?

Gluten is a protein found in grains like wheat, barley, rye, and spelt.

Foods that don’t contain this protein are considered gluten-free.

Some individuals may experience health issues from consuming gluten, particularly those with celiac disease – an autoimmune digestive disorder.

A gluten-free diet is essential for people with celiac disease to avoid triggering symptoms and damaging their intestinal lining.

Natural gluten-free foods consist of:

Veggies and fruits

seeds and nuts

Peas, beans, and other legumes

poultry, fish, and meat

goods made from milk, cheese, or yoghurt

Some whole grains and starches that are gluten-free include:

 

  • Rice
  • Quinoa
  • Buckwheat
  • Corn
  • Potato
  • Amaranth
  • Millet

There are various gluten-free substitutes as well, however they typically contain gluten.

These include, among other things, gluten-free bread, spaghetti, and crackers.

You can find various gluten-free flours such as almond, coconut, and chickpea flour in the market.

These flours are suitable for individuals who need to avoid gluten.

You must always check the ingredient list and label for gluten-containing ingredients if you have a gluten allergy or sensitivity because some processed foods and pre-packaged items may contain gluten.

Q: What are some common sources of gluten?

A: Gluten is found in wheat, barley, rye, and their derivatives

Q: Are there any health benefits of following a gluten free diet?

A: A gluten-free diet can be beneficial for individuals with celiac disease or non-celiac gluten sensitivity by easing symptoms and promoting overall health.

However, for those without such medical conditions, there is no concrete evidence suggesting that a gluten-free diet is superior to a diet that contains gluten.

Q: Can I still enjoy baked goods on a gluten-free diet?

A: Yes, you can make excellent baked products with a variety of gluten-free flour substitutes (including almond flour, coconut flour, and rice flour).

Furthermore, a lot of supermarkets and bakeries now provide gluten-free options for a selection of baked goods.

Conclusion:

Adopting a fit philosophy that includes healthy and gluten-free meals can be both delicious and nutritious.

By incorporating a variety of whole grains, lean proteins, and fresh vegetables and herbs, it’s possible to create satisfying meals that support a healthy lifestyle.

With a little creativity and some basic cooking skills, anyone can enjoy the benefits of a fit philosophy in their daily diet.

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Jan 15, 2023
Doomsday covid variant Omicron Outgrowth May Become Dominant Strain

As the Covid-19 pandemic continues to rage on, the world is now facing an entirely new threat: the emergence of the Omicron sub-variant XBB.1.5 of the virus.

This variant has been found to have a shorter omicron time from exposure to symptoms, indicating that it may be more infectious than other strains.

Furthermore, it has been suggested that the Omicron offshoot may soon become the dominant strain in the US and other countries, including the UK, China, Canada, Australia, Germany, France, and the list goes on.

The Covid-19 pandemic has brought about a constant evolution of the virus, with new variants arising at an alarming rate.

One such variant, known as B.1.1.7, was first identified in the United Kingdom in December 2020 and since there have been many other variants standing their authority and XBB.15 is just one of them what further variant we might going to witness is an endless debate.

The Omicron variant of the Covid-19 virus has been identified as a new and dangerous strain, it is known for its high rate of transmission.

Omicron incubation is the time refers to the period between exposure to the Omicron variant and the onset of symptoms.

This is a key factor to consider when monitoring outbreaks as it can help predict the potential spread of the virus.

It is believed that Omicron subvariant XBB.1.5, also known as the “Kraken” variant is an offshoot of the original Covid variant omicron.

The Omicron offshoot “Kraken” has been classified as a “variant of concern” by the World Health Organization due to its high rate of transmission and the potential for it to cause more severe illness as it has thought to have better resistance against the vaccine, even though research has shown this variant to be less potent than other previous variants.

The emergence of this highly transmissible variant has led to concern that it may become dominant, leading to a further surge in cases and a strain on healthcare systems.

This is particularly worrying as the US is already witnessing a surge in new cases, and hospitalizations are on a rising trend.

Omicron sub-variant XBB.1.5

How much time does Omicron subvariant XBB.1.5 take to effect?

Health professionals monitor and forecast the virus’s spread using omicron spreading time, like how much time an individual exposed to Omicron subvariant XBB.1.5 is expected to begin exhibiting symptoms after exposure, though this can change depending on the individual’s general health and immunological level.

In order to reduce the likelihood that the virus may spread widely in a particular location, early detection and treatment are essential.

What are the Symptoms of Omicron subvariant XBB.1.5?

Similar to the original strain, Omicron subvariant XBB.1.5 symptoms include fever, dry cough, exhaustion, muscle aches, headaches, loss of taste or smell, sore throat, and diarrhea.

The time it takes for someone infected with this subvariant to develop symptoms and the time from exposure to onset of symptoms are not currently known.

The effectiveness of vaccines against this subvariant and other novel variants is still being researched.

Protection against omicron subvariant XBB.1.5 “Kraken”

The best defense against the Omicron subvariant XBB.1.5 “Kraken” variant is to adhere to public health precautions and recommendations. The most vital actions to take are using masks, keeping social distance, and being immunized if you can.

Masks are an effective way to stop the infection from spreading by capturing any possible virus-carrying droplets. A mask can help stop the transmission of the infection when worn in public, particularly in busy areas.

A further approach to minimize the spread of the virus is to practice social distancing by avoiding close contact with people and avoiding from large gatherings.

Getting vaccinated is also an important step in protecting yourself and others from the virus. It’s important to get vaccinated when it is eligible, and to continue to follow public health guidelines even after getting vaccinated.

Increased testing and contact tracing can also aid in reducing the virus’s spread. Even if a person does not exhibit any symptoms, testing might still reveal whether or not they are sick. This enables them to isolate themselves and stop the infection from spreading further.

Omicron sub-variant XBB.1.5

It’s also important to maintain good hygiene practices like washing your hands regularly, using hand sanitizer, and avoiding touching your face.

It’s important to keep in mind that the situation with the virus and its variations is always changing and that fresh information is frequently discovered. For reliable and current information on the virus and its variants.

It is advised to turn to official sources like the World Health Organization (WHO), the Centers for Disease Control and Prevention (CDC), and your national health agencies.

Also Read: Matcha Green Tea and its Benefits for Health

Conclusion

“The emergence of the Omicron offshoot like XBB.1.5 “Kraken” and other highly transmissible variants of the Covid-19 virus is a cause for concern. The increased transmission of these variants could lead to a further surge in cases and a strain on healthcare systems.

However, by continuing to follow public health measures and getting vaccinated when eligible, we can slow the spread of the virus and protect ourselves and our communities. It is important to remain vigilant and continue to monitor the situation as it evolves”

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Jan 1, 2023
Golo Diet 101: Fact or Fiction? What You Need to Know Before Trying It?

The Golo Diet is a weight loss program that claims to help people lose weight and improve their health by focusing on the hormone insulin. According to the Golo website, the diet works by balancing insulin levels, which can lead to weight loss and other health benefits such as improved energy levels and better blood sugar control.

The Golo Diet consists of three main parts: a dietary supplement called Release, a meal plan, and a fitness program. The dietary supplement, Release, is a blend of natural ingredients that are meant to help balance insulin levels and support weight loss. The meal plan focuses on eating healthy, whole foods and avoiding refined sugars and processed carbs. The fitness program includes both cardio and strength training exercises.

One of the main principles of the Golo Diet is the concept of “metabolic resistance,” which refers to the body’s ability to burn fat and maintain a healthy weight. The Golo Diet claims that metabolic resistance can be improved through a combination of dietary supplements, meal plans, and fitness programs.

However, there is limited scientific evidence to support the effectiveness of the Golo Diet. While some of the individual components of the diet, such as eating a healthy diet and exercising regularly, have been shown to be beneficial for weight loss and overall health, there is no research specifically on the Golo Diet itself.

Additionally, some of the claims made by the Golo Diet, such as the idea that insulin is the key factor in weight loss, are not supported by scientific evidence. Insulin is a hormone that helps regulate blood sugar levels, but it is not the main factor that determines body weight. Instead, body weight is primarily influenced by the balance between calorie intake and expenditure.

Also Read: Matcha Green Tea and its Benefits for Health

Despite the lack of scientific evidence, the Golo Diet has gained popularity among some people looking for a quick fix for weight loss. However, it is important to be cautious when considering any weight loss program and to talk to a healthcare provider before making any significant changes to your diet or exercise routine.

Conclusion:

The Golo Diet is a weight loss program that claims to help people lose weight and improve their health through a combination of a dietary supplement, meal plan, and fitness program. While some of the individual components of the diet may have some health benefits, there is limited scientific evidence to support the effectiveness of the Golo Diet as a whole. It is important to be cautious when considering any weight loss program and to speak with a healthcare provider before making any significant changes to your diet or exercise routine.

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Dec 29, 2022
Matcha Green Tea and its Benefits for Health

Matcha green tea is a type of green tea that is made from shade-grown tea leaves. It is unique because it is ground into a fine powder and then mixed with hot water, rather than being steeped like traditional tea leaves. This means that when you drink matcha, you are consuming the entire tea leaf, rather than just the water that the leaves have been steeped in.

Matcha has a rich history dating back to ancient Japan, where it was originally consumed as a part of traditional Buddhist ceremonies. It was first introduced to Japan by Chinese Zen monks in the 12th century, and it quickly became a popular beverage among the elite. Today, matcha is enjoyed by people all over the world for its distinctive taste and numerous health benefits.

One of the most notable benefits of matcha is its high concentration of antioxidants. Antioxidants are substances that protect the body from damage caused by free radicals, which are unstable molecules that can cause cell damage and contribute to the development of chronic diseases such as cancer and heart disease. Matcha is particularly rich in a type of antioxidant called catechins, which have been shown to have anti-inflammatory and anti-cancer properties. In fact, studies have shown that matcha has significantly higher levels of antioxidants than other types of green tea, making it a particularly potent source of these important compounds.

Matcha is also a good source of caffeine, providing a sustained energy boost without the jitters or crashes associated with coffee. In addition, matcha contains L-theanine, an amino acid that has been shown to promote relaxation and reduce stress. This makes matcha an excellent choice for people who want a natural source of energy and focus without the negative side effects of caffeine.

Matcha green tea

In addition to its health benefits, matcha has a unique and complex flavor that is difficult to describe. It has a slightly sweet and vegetal taste, with a hint of grassiness and a smooth, creamy texture. It can be enjoyed as a hot beverage or used in various dishes, including baked goods, smoothies, and even ice cream.

Also Read: Nettle Tea Benefits(6 Ways This Tea Can Benefit You)

Matcha is typically prepared by whisking the powder with hot water in a bowl until it is frothy and smooth. It can be served plain or with a sweetener such as honey or sugar. Matcha can also be used in cooking and baking to add flavor and nutrients to dishes. Some popular recipes that feature matcha include matcha lattes, matcha smoothies, matcha muffins, and matcha ice cream.

In addition to its culinary uses, matcha has also been used for centuries in traditional Chinese and Japanese medicine to treat a variety of ailments. It is believed to have numerous health benefits, including improving mental clarity and concentration, boosting the immune system, and aiding in weight loss. Some studies have even suggested that matcha may have anti-aging properties and may be able to reduce the risk of certain types of cancer.

Conclusion:

Matcha green tea is a delicious and healthy beverage with a rich history and numerous health benefits. It is a unique and versatile ingredient that is worth trying for anyone who loves tea or is looking for a natural source of energy and focus. Whether you enjoy it as a hot beverage or use it to add flavor and nutrients to your recipes, matcha is sure to become a staple in your diet.

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Dec 17, 2022
Is Football a Healthy Sport? The Pros and Cons

Football is a popular sport that has been around for centuries. Is football a healthy sport? This question must revolve around the heads of many football lovers.  Well, football is physically demanding and requires strength, endurance, and agility.

On the other hand, injuries sustained during play can cause long-term health consequences.

In this blog post, we will explore the pros and cons of this great sport.

Pros of playing football

There is no doubt that football is one of the most popular if not the most popular sports in the world. But is football a healthy sport? When it comes to the health benefits that this game can provide it certainly cannot be ignored.

First, football provides an excellent cardiovascular workout. Playing football requires you to run, jump, and move quickly, all of which can help you stay in shape and improve your overall fitness level.

Additionally, participating in regular physical activity like football can help in weight loss and reduce the risk of other diseases like diabetes and heart disease.

Football is an intense form of sport that requires running continuously, which helps the body stay in shape and stay active.

Football can further provide a great social medium for players, where a player can interact with other players and team staff which helps them to build confidence and can help to develop other important life skills such as teamwork, communication, and problem-solving.

Finally, playing football can help improve your mental health. Studies have shown that engaging in physical activity can help in releasing hormones like endorphins and serotonin that can lead to improved moods, reduced stress, and better overall mental well-being.

Participating in a sport like a football can be an enjoyable experience and a great way to relieve stress and anxiety.

So if you are looking for a fun way to stay active and healthy, consider giving football a try!

Cons of playing football

As mentioned above football is a physically demanding sport and carries a high risk of injury. Injuries range from minor ones, such as muscle strains, to more severe injuries, such as concussions and fractures.

As players are exposed to physical contact on a regular basis when they latch on to opponent players in order to take possession and while attempting moves like the header to score the goal it can expose the player to serious injuries and the sport can put a tremendous strain on the body.

The physical toll football takes on players can be challenging to cope with and can have long-term effects. Additionally, athletes are often at risk of heat stroke and dehydration due to the high intensity of the game.

Reports of athletes playing football suffering cardiac arrest while playing the game also leave a mark of doubt over the strenuous nature of the game, even though the cases are rare and often linked to a pre-existing genetic heart condition.

Consequently, the game cannot only be physically stressful, but athletes may also struggle with anxiety, depression, or emotional stress due to the pressure that the game puts on them, especially when facing a loss in a big tournament.

Also Read: High-intensity exercises may reduce the risk of metastatic cancer

Is Football a Healthy Sport

Conclusion

In conclusion, it is clear that there are both pros and cons to playing football. Football can provide an excellent form of physical activity, with increased strength, coordination, and improved cardiovascular health all associated with playing the sport.

However, it is also important to note that the risk of injury is a factor that must be taken into consideration when deciding whether to take up football as a sport.

Additionally, the physical demands of football can put undue stress on the body and sometimes emotionally as well.

Ultimately, it is up to each individual to weigh up the pros and cons and it is important to always stay safe while playing and to seek medical advice if any concerns arise.

With the right measures taken, football is a fun and enjoyable way to stay active.

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Dec 6, 2022
High-intensity exercises may reduce the risk of metastatic cancer

High-intensity exercises has been shown to benefit people in many ways such as it strengthening the heart muscles, reducing the risk of heart disease, improving stamina, helping in fat loss, helping in increasing metabolism, and increasing their overall quality of life.

Now, new research shows that high-intensity exercise may reduce the risk of metastatic cancer as well.

Around 90% of all cancer deaths are due to metastasis, metastasis is when tumor cells break away from where they originated and spread via blood or lymph systems and affect the other part of the body.

Fortunately, there is evidence that suggests high-intensity exercise may be an effective way to prevent this deadly stage of the disease.

How do High-intensity exercises reduce the risk of metastatic cancer?

When it comes to reducing the risk of metastatic cancer, high-intensity exercise can be a real game changer in curbing this disease.

Studies have shown that regular, intense exercise can help lower sugar and glucose levels in the blood, reducing the risk of certain types of cancer.

High-intensity Aerobic exercises are among the most effective for reducing the risk of metastatic cancer.

These activities involve sustained movement at a moderate to high intensity and include activities such as running, swimming, biking, and rowing.

High-intensity exercises may reduce the risk of metastatic cancer
Shot of a young man working out with battle ropes at a gym

All of these activities increase your heart rate and help you burn total calories i.e fats and carbs quickly, creating a glucose deficiency for cancer cells to grow.

Strength training is also important for reducing the risk of metastatic cancer as well as high-intensity anaerobic exercises.

This type of exercise helps to build muscle and strengthen bones while also burning fat and calories.

Lifting weights, doing bodyweight exercises, and high-intensity exercises like burpees, barbell complex, or sprinting are great ways to deplete sugar reserves or glycogen stores and thus reduce the risk of metastatic cancer.

So, by including high-intensity exercise in your routine, you can not only reduce the risk of metastatic cancer but also improve your overall health.

Also read: Running vs Walking for Fat Loss: Which One is Better?

Incorporating a variety of activities into your routine will ensure that you get an optimal workout and keep your body healthy.

Furthermore, research has shown that exercise reduces stress and anxiety, both of which can contribute to disease progression.

 Although aerobic exercises may be beneficial for preventing some types of cancers, further research needs to be done to find out the impact of HIT aerobics and anaerobic workouts over other types or more precisely stages of cancers.

Key Take Aways

“It’s no secret that exercise can help improve overall health and well-being, but the latest research has shown that it could also help reduce the risk of metastatic cancer.

High-Intensity Exercise has been linked to a reduced risk of developing metastatic cancer, meaning cancer that has spread from one organ to another.

This is great news for those looking for ways to reduce their risk of this deadly disease.

So what does high-intensity exercise entail? Generally speaking, it is any type of workout that requires you to push yourself harder than usual and puts stress on your muscles.

This could include running, swimming, weight training, or any other activity that requires physical effort.

These could be both aerobic (in the presence of oxygen) and anaerobic (in the absence of  oxygen)

By pushing yourself to your limits, you can increase your heart rate and metabolic rate which means your body utilizes the sugar or glucose creating a deficit of sugar and thus reducing the risk of metastatic cancer.

The key takeaway is that regular exercise, particularly high-intensity exercise, can be beneficial in reducing your risk of metastatic cancer and could be a great way to protect yourself and your loved ones against this devastating disease.

So, if you’re looking for an easy way to protect your health, adding high-intensity exercises to your routine could be a great option”

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Nov 29, 2022
What is the Link Between Asthma and Chest Tightness?

Chest tightness during asthma is one of the respiratory symptoms a person has to deal with, so it makes sense to explore if there is any connection between the two. Chest tightness can be caused by a number of reasons including an allergic reaction or injury that can be associated with ribs or lungs, or it may hint to even more serious conditions like cardiovascular health.

But most of the time there is no reason to believe they are related.

It’s critical to recognize the differences between asthma and tightness in the chest so that you can receive the proper diagnosis and care.

If you have both asthma and feel persistent tightness in your chest, it’s better to consult the doctor so you can take immediate action to alleviate the condition.

Asthma and chest tightness are two separate conditions

Although tightness in the chest is could be an asthma symptom, it can also be a sign of another illness as mentioned above.

However, exertion or an asthma attack that irritates the airways might cause chest tightness in someone who has asthma.

When you have asthma, it’s possible that your lungs can’t inhale enough oxygen causing the lungs to work harder to take in enough oxygen in order to compensate for the shortage of oxygen which creates tightness since the muscle surrounding the lungs contract harder.

Asthmatic woman using an inhaler standing in the street

Why they are often linked?

Asthma When the muscles surrounding your lungs constrict, it can cause chest tightness and make breathing difficult. It’s only one of the many signs and symptoms of asthma.

chest constriction When someone has a severe asthma episode, they start wheezing. It usually comes after tightness in the chest and could also accompany additional signs like wheezing, coughing, or shortness of breath.

Depending on how severe your asthma is, these symptoms will vary in severity.

Covid 19 (coronavirus) impact on asthma patients

Asthma chest tightness, also known as wheezing, can be caused by a number of factors including allergies or colds.

This symptom can also be caused by more severe problems including infections or other lung ailments.

A recent search revealed that, in contrast to other viral or seasonal respiratory tract infections, including parainfluenza virus or rhinovirus which significantly deteriorate a person’s condition suffering from asthma, coronavirus (Covid 19), has not worsened asthma in the majority of the cases.

However, Coronavirus has been associated with asthma and chest tightness in some patients, the recent rise of worsening the condition in asthma patients after covid 19 ban had been lifted is purported to be caused by increased social interaction after the ban lift which eases the condition for other viral infections such as influenza to transmit more easily making the asthma condition even worst.

Read also: Walking Benefits on Health

Conclusion

Chest tightness and asthma have a delicate relationship. Although there are numerous potential causes of chest tightness, it’s crucial to understand that in asthmatics, chest tightness is typically induced by an asthma episode.

Therefore, it’s crucial to comprehend the connection between chest tightness and asthma if you have it. For instance, chest tightness and wheezing may be signs of an asthma attack that is getting worse, and taking immediate treatment may help save your life.

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Nov 7, 2022
How to Lose Fat without Exercise or Diet: 6 Simple Tips

You might be skeptical when you first think of How to Lose Fat without Exercise or Diet? Although exercise and diet are considered the two main aspects of losing fat fast, and to some extent it is true, fat loss can be achieved through other means unrelated to diet or exercise.

These ways are pretty simple and require minimum effort, even though they are not the replacement for diet or exercise, they can reap some positive results.

Here are 6 simple tips to help you lose fat without exercise or diet.

1)            Maintain a Consistent Sleep Schedule

2)            Manage Stress to lose fat

3)            Stay Active

4)            Quit Alcohol

5)           Drink Enough Water Every Day

6)           Drink Black Coffee

Let’s discuss these steps one by one.

How to Lose Fat without Exercise or Diet

1)       Maintain a Consistent Sleep Schedule

Poor sleeping habits can not only make you feel lethargic throughout the day while also making you underperform at the workplace but it can also affect your overall health.

One of the effects that poor quality sleep can cause is weight gain. Lack of quality sleep can impact the metabolism and slow it down, which leads to fat gain.

Poor sleep is also linked to hormonal issues that dictate the hunger process, such as hormones like ghrelin and leptin, which tells the body when to eat and when to stop, lack of sleep tends to increase the ghrelin amount the hormone that signals the body to eat and decrease the leptin count which tells the body to pump the brakes.

This means lack of sleep can direct the body to stay unsatiated which can make you gain pounds.

It is recommended by the expert to sleep at least 7.5hrs to 8 hrs in order to stay healthy.

So, if you’re trying to lose weight without exercising or dieting, maintaining a consistent sleep schedule becomes even more imperative in order to see results.

2)       Manage Stress to lose fat

Stress can be one of the factors that can lead to weight gain.

We all are living in a busy world which can lead to a lot of stress, whether it is work-related stress, relationship stress, goal-oriented stress, or any other form of stress, it has become a part of our lives and it is inevitable. However, managing this stress is somewhat necessary to cope with day-to-day challenges in order to stay in the game no matter what the stress is related to.

When the body is under stress it releases a hormone called cortisol, elevated levels of cortisol for longer periods can create a hormonal imbalance in the system which eventually leads to excess fat gain.

This is why it somewhat becomes necessary to manage stress in order to lose weight. As stress does not only lead to weight gain but also leads to a number of health problems such as high blood pressure, diabetes, and so on and so forth.

Now the question is how to manage stress. Here are a few tips to follow:

How do we manage stress? There are some natural stress relievers that can be used to reduce cortisol levels in your body and get back on track.

Some of these relievers can be utilized to mitigate stress levels, such as adding things like yoga or meditation, a trip to a natural place, or adding subtle changes to your routine like using Himalayan salt as a lamp or simply mixing it in water and drinking it.

Further, it is also essential to do things that make you happy such as playing with your pet, or you may choose to read a book or watch a funny show that keeps you in a calmer state of mind.

3)       Stay Active:

Stay active does not mean you have to be at the gym or doing workouts at home to reduce body fat. Albeit it is a great way to keep your body in shape and burn body fat fast.

But if these pieces of stuff are not your thing then you can do some other things to stay active:

Like when goes to the office you may simply choose to use stairs instead of elevators or escalators.

You may opt to visit the nearby shop or any other place that is close to your home simply by walking rather than by using the car or bike.

You may practice walking intermittently while working at the office, where you have to sit for a longer duration or you may adopt a habit of walking while talking on a phone.

Cooking your own meals is another great way to stay active, which makes you more active than if you have to eat out or sit on the couch waiting for the order to be delivered.

4)       Quit Alcohol

Consumption of alcohol and fat gain may be related. Drinking alcohol can make you feel more hungry as it affects the body’s ability to regulate appetite which can lead to weight gain.

When you consume alcohol it hinders the body’s ability to absorb carbohydrates and other nutrients from food so the body is unable to make full use of the food which signals the body to eat more to compensate for the missing nutrients, which ultimately can cause gain more weight.

Further overconsumption of alcohol for a longer period can also lead to more fat storage in the body as your liver becomes fatty and find it difficult to break down foods. Since the liver becomes fatty the overall digestive function of the body slows down which can lead to a further buildup of fat in the body.

Alcohol also contains high calories with minimal nutrients, so consuming too much means you are piling up calories which will turn into fat later on.

So if you are looking to shed fats quickly then quitting alcohol with the passage of time can be a wise decision that can provide you with the result you are seeking.

5) Drink Enough Water Every Day

Drinking enough water every day is one of the easiest ways to lose some extra pounds without exercise or diet.

One of the reasons why drinking the required amount of water can help to lose weight is simply by elevating the metabolism.

When you drink enough water your body performs its function effectively which also helps in increased metabolism, and anyone who knows a little bit of the science behind weight loss or fat loss the metabolism is the key factor determining how fast you are going to shed fats.

Further drinking water before meals also helps to decrease appetite, as you drink water before the meal, which means you already filled your stomach with zero-calorie water before you eat anything.

Since you have already consumed before the meal, you are going to eat less and feel stuffed without putting more food into your stomach.

So, drinking plenty of water and staying hydrated not only help you to reduce weight but it is an essential element for overall health and well-being.

6) Drink Black Coffee

Drinking coffee is what many people love whether they are engaging in work-related task to maintain focus or going out to coffee shops like Starbucks, well there is no shortage of coffee lover, the coffee the majority of people consumes are loaded with extra cream, milk, and added sugar that shoots up the overall calories, that can make one to gain weight.

So, simply removing all the extra added stuff and just simply switching to black coffee can help you to burn fat.

Studies have shown drinking black coffee helps in losing weight, as it contains caffeine which increases the body’s metabolic rate.

Studies have also shown that black coffee contains a compound known as chlorogenic acid, which tends to decrease the production of glucose and fat cells in the bloodstream which controls the blood sugar spike and therefore reduces the formation of fat down the line.

It also plays an effective role in suppressing the appetite and keeping the person satiated.

Further, it also benefits liver health and helps in preventing conditions like fatty liver. A healthy liver means your body process the food easier thus helping in maintaining an optimal metabolic rate inside the body, which in turn further helps in dropping pounds.

So if you are not a coffee lover then you need to think again especially if you are looking to lose fat. But make sure to go for the black one!

Conclusion:

Losing fat is one of the most difficult tasks for many people. Fortunately, there are some easy and simple ways that can help you achieve your goal.

If you are one of those people who does not want to go the gym or follow a restricted diet in order to lose fat, even though to some extent it sounds impossible but by simply adding small steps you can lose fat without exercise or following a diet protocol.

Even though the results won’t be as good for instance, if you add a diet plan and workout routine but still the results can be promising.

So, as mentioned above simply doing a few simple lifestyle changes like taking quality sleep, drinking plenty of water, managing stress levels, staying active, drinking black coffee, and avoiding things like alcohol can give you coveted fat loss results.

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Oct 23, 2022
No.1 Fat Burning Workout to lose fat

If you looking for a way to lose weight quickly and want to know which can be the No.1 fat burning workout, but you’re not sure where to start or if it’s even possible for you to achieve it given your hectic schedule and busy lifestyle.

When it comes to fat-burning and weight loss, there are a lot of workout programs out there, which involve certain weight training, cardio sessions, and diet protocols.

Because in the modern world due to a sedentary lifestyle and lack of activity and busy work life, most of us don’t always get time to work out regularly or follow a certain diet or training protocol.

 

Fat Burning Workouts

When it comes to fat-burning workout both low-intensity cardio and high-intensity interval training has their own benefits.

But High-intensity interval training has proven to be more effective when it comes to fat loss and preserving muscle mass, plus it takes less time to complete, and even when you finish the workout you continue to burn fats for 24 to even 48 hours.

It is an anaerobic form of workout which utilizes glucose without oxygen. These types of exercises are strenuous and fast pace which helps to burn fat at a more rapid rate.

There are various form of exercise that falls into High-intensity interval training like jumping jacks, burpees, mountain climbing, barbell complexes, lunge jumps, and more but there is one workout that stands out from the rest and that workout is Sprinting.

Why Sprinting is the No.1 Fat Burner

Sprinting is when you are running at a high speed or fast pace for a short period of time which results in greater fat burning when compared to a marathon which is more like a slow pace running for a longer duration or walking.

Recent research has shown that sprinting burn fat faster than any other form of fat-burning workout.

So, to use sprinting for fat loss, you can program different protocols as per your fat loss goal, but the one that is recommendable not only helps to perform the sprinting session effectively but will also put less stress on the body as the recovery time during the interval will be sufficient enough that allows the body to recover well before jumps into proceeding sprinting rounds.

No. 1 Fat Burning Wokrout

To follow the recommended protocol, you have to first sprint and then stop and rest for short intervals, like sprinting for 30 seconds then resting for 30 seconds to 1 minute or more, and then continue the round for 5 to 6 sprinting sets following the same sequence.

You can perform sprinting sessions once or twice a week to see the desired results.

Key Take Ways

“Sprinting is one of the best, if not the best form of high-intensity interval training which can be done in a shorter amount of time but can deliver some serious benefits when it comes to fat burning and overall health”

Sprinting for short bursts triggers a hormone known as catecholamines, which signals your body to burn calories using fat sources for energy and it specifically targets your visceral fats, which are a stubborn type of fat and hard to get rid of.

Further sprinting also triggers growth hormones and testosterones which help your body to preserve and increase muscle mass, which helps to burn even more fats.

Things to consider before starting sprinting

Now it is important to know your fitness status if you are overweight you can choose to sprint to get the result faster and definitely you will start it with moderate intensity and should not overdo it at the start to avoid any injury and gradually will progress to the more intense sprinting session once results start coming.

For obese guys, it is recommended to use moderate-intensity exercises such as jogging or cycling to lose initial fat before moving on to sprinting.

Further, you need to make sure that you don’t have any heart-related conditions as sprinting intensely can put a lot of stress on the heart which can be harmful, if you are suffering from any heart issues, so get your checkup done before starting sprinting workouts to avoid any unpleasant situation.

Conclusion:

To sum up, if you want to burn fat faster with less time sprinting wins the race over other forms of fat-burning workouts, plus it provides other health benefits like better mobility, reduces blood pressure at rest, it can improve hormonal problems and the list goes on. So, get off the couch and add sprinting to your routine to reap the amazing health benefits of it.

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Oct 9, 2022
Mixed Martial Arts and Its Consequences on Health

Mixed Martial Arts the combat sport that has risen in popularity in recent years has been one of the most debated and controversial topics in the sporting world.

Fighters in Mixed Martial Arts (MMA) put their body and life on the line every time when they enter the cage to fight. From the outside, it looks entertaining and full of excitement but on the inside, the fighter goes through a lot of pain and suffering.

How MMA can benefit your Health?

When it comes to MMA training, the sessions can be very grueling.

But for the fighters to stay active in the game they need to be in shape and that provides the motivation to train and stay in good shape, obviously weight training session and cardio along with MMA training session and a good balanced clean diet keeps the body active and healthy.

MMA training provides an intense full-body workout that can burn an ample amount of calories depending on how intense the session is, which can help to lose extra weight fast.

This is because MMA training involves a grueling session that can include boxing, kicking, and grappling which is a moderate to high-intensity activity that causes your body to burn more calories than traditional cardio exercises.

Training mixed martial arts increases cardiovascular endurance, strengthens muscles, and improves mobility, flexibility, balance, and coordination.

Plus, it can be an effective way to alleviate stress levels.

After a good fight or sparring session, one should feel more relaxed as the body releases endorphin and boosts the overall mood.

Due to that reason, most fighters sustain a good physique even when they are not fighting.

This means there are a lot of health benefits that come with being a fighter, one of which is the body stays in shape and healthy, with good training and diet habits, which also helps to stay disciplined.

MMA Health Risks

But with all these benefits comes a lot of costs. It is not a secret to have danger in combat sports like mixed martial arts (MMA) to health. The sport has already been criticized many times for its vicious nature.

For a fighter, injuries are inevitable and they can come with lasting consequences on health.

Training martial arts can have a negative effect on your health. From ligament tear to bone injuries that can even occur during the training session, apart from fighting in the cage, which makes it a riskier sport even when you are only training. As MMA training sessions are intense and vigorous which means, if over-train that can lead to injury or illness.

Therefore it becomes imperative for a fighter to take days off from intense and grueling training sessions, which allows the body to recover and reduces the chances of illness or injuries. 

 

MMA Weight cut risks

To qualify for certain weight classes, fighters have to go through a rigorous process.

This involves following a calorie-restricted diet and as the weighing, gets closer they also put their body under severe conditions as they dehydrate their body to lose further pounds as they try to lose weight to make the desired weight.

However, this does not come without consequences because it can lead to health issues such as dehydration, loss of muscle mass, and other unpleasant side effects, like renal failure, kidney stones, effects on brain function, and risks to heart health.

This is likely due to the fact that to achieve the qualified weight faster, fighters undergo a fast and intense weight loss program that makes them susceptible to certain health risks that can be associated with the kidney, brain, or heart.

The process of weight cuts can also affect the fighter’s performance in the ring both physically and mentally.

Increased Risk of Mental Health Issues

As mixed martial arts is a combat sport that can carry an increased risk of mental health problems, such as depression and anxiety.

Weight cuts not only put fighters at risk of feeling dizziness and lightheadedness but can also put them at risk of depression and anxiety, which is likely due to hormonal imbalance or nutritional deficiency as they go through an exhausting process of quick weight cuts.

To the violent nature of the sports, sometimes fighters also tend to show violence and aggression outside the ring sometime in actual or sometime in order to create hype and excitement for the fight, which pictures violence as a good thing to thousands of viewers or MMA Fans, which directly or indirectly affects the individual’s mentality who is the fan of the game.

Fighters are prone to CTE (chronic traumatic encephalopathy)

Another risk that is associated with combat sports like boxing and martial arts is CTE(chronic traumatic encephalopathy) which is the side effect of continuous blows a fighter takes during a fight.

In MMA those fighters are more prone to cte which chose to fight in a more brawler style rather than opt for technical style fighting.

Further fighting on the feet means exchanges would be more severe where fighters can deliver a blow with more force and power when compared to fighting on the ground, where the fighter movements are restricted.

Well, whichever fighting style a fighter prefers for a fight, cte can affect any fighter, depending on the severity of the blows one is getting during the fight.

The effects of cte are fatal and show the symptoms of memory loss, difficulty in thinking, unable to speak properly, mood changes, depression, state of confusion, etc.

CTE can lead to dementia if not diagnosed earlier, which is another problem attached to cte that is hard to diagnose and so far only a few methods like a person’s history of any head injury or being involved in any combat sports can be used to diagnose cte.

Risk of Bone Breakage, ligament tear, and Disc Herniation

During training or in a fight, there is a risk of broken bones, ligament tears, and herniated disks.

Broken hands, feet, fingers, and toes are common in MMA. Broken finger bones or metacarpal fractures are a result as the fighter delivers heavy punches or blows to the opponent which occurs even the fighters have padding protection from gloves and taping over the hand.

Other bone injuries like breakage of the tibia bone such as, when Anderson silva fought Chris Weidman in UFC 168 and the same wrath faced by Weidman when he fought Uriah Hall at UFC 261.

Ligament tears and herniated discs are two of the more common injuries that MMA athletes can experience. The most common ligament to tear is the anterior cruciate ligament, or ACL, and the medial collateral ligament, or MCL.

Herniated discs are when the disc between vertebrae moves out of place and pushes on a nerve. Both injuries can cause long-term problems with mobility, depending on the severity.

Conclusion:

Mixed martial arts is a taxing sport and does come with health benefits like weight loss, increased endurance, improved mobility, etc, but it also comes with some lethal health risks, especially when the fighter enters the ring and engaged in a brutal fight.

These risks include chronic traumatic encephalopathy(CTE), broken bones, dehydration which can lead to kidney damage and kidney stones, etc.

But despite the danger involved with this sport, it is one of the most popular sports in the world and still growing in popularity.

If we see the positive aspect of the sport, people who train MMA not to become a fighter but only to learn self-defense and combat skills not only get in shape and attain a better physique but also increase their overall confidence and self-image.

In a nutshell, every sport has its own pros and cons and MMA (Mixed Martial Arts) is no different.

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