Today's Fitness Tip

Daily fitness and wellness tips


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Reasons to Quit Smoking

Reasons to Quit Smokingsmoker

Smoking is one of the leading causes in preventable diseases and deaths, though nearly 480,000 deaths occur every year every year (equivalent to 1 in every 5 deaths.) It is estimated that nearly 40 million adults in the United States alone currently smoke cigarettes though. The reasons to quit smoking are endless; immediate results include whiter teeth, lower blood pressure, and everyday activities become much easier (such as climbing stairs.) However, the long term effects are reasons enough to quit.

One reason to quit is that smoking is expensive. Multiply the amount you spend for cigarettes a day by 365. That is how much you spend for cigarettes a year. Multiply that by the amount of years you’ve been smoking, and that’s the amount you’ve spent so far on smoking. After several years of smoking, you have to add the medical costs to this. You’d be surprised at how expensive it will become.

The health benefits of quitting smoking are far greater than any risks from the emotional or psychological problems that may follow quitting. You have people you can turn to in times of need, and they’ll always be happy to help.

  • Smoking shortens a person’s life by nearly 12 years.
  • Smoking accounts for about 30% of all cancer deaths in the United States
    • Smoking is a risk factor in cancers of the mouth, voice box, throat, kidney, liver, and many more
  • Smoking leads to COPD, which makes it hard for the person to breath, even at rest. In later stages, the person may gasp for breath, feeling as though they are drowning.
  • Smoking also causes premature skin aging, decrease of sense of smell and taste, lower bone density, frequent headaches, and many more.

The reasons to quit smoking are endless; but the major reason is your loved ones. You need to set an example for your friends and family. Most smokers say they don’t want their children to smoke, though children of smokers are more likely to smoke. Loved ones want to see you in a better condition, and they’d be happy to help you on you journey.

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Why Sunscreen in Cool Weather?

Even in the winter months it is important to use sunscreen. According to the Environmental Protection Agency (EPA) you are at risk for sun damage. The sun reflection off the snow and water can nearly double the amount of UV rays.
Here are some guidelines from the EPA:skiing
An easy way to tell how much UV exposure you are getting is to look for your shadow:
• If your shadow is taller than you are (in the early morning and late afternoon), your UV exposure is likely to be low.
• If your shadow is shorter than you are (around midday), you are being exposed to high levels of UV radiation. Seek shade and protect your skin and eyes.The EPA recommends always wearing SPF of 30 or more and applying liberally.


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Add Healthy Fats to Your Diet

Eating a little good fat (like the monounsaturated fat found in olive oil, avocado and nuts) with your vegetables d6ae4a3b99eb526615eeaef1a888171f_5pkqappears to help your body absorb protective phytochemicals, like lycopene from tomatoes and lutein from dark green vegetables.

So  grab some of these healthy fats, add greens and tomatoes to enjoy a nice change.  You should never get bored with salads either because there are so many options and recipes out there as well!

For Quick and Healthy Recipes and to visit my website click below:

http://www.resultswellnesscenters.com/Quick___Healthy_Recipes.html


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Limit alcoholic beverages

Limit alcoholic beveragesd6ae4a3b99eb526615eeaef1a888171f_5pkq
If you must have a cocktail opt for a white wine spritzer at around 96 calories. Even better, have a sparkling water such as club soda or seltzer with a piece of lemon or lime for zero calories. Stay away from juice drinks which can add upwards of 100 calories in addition to the booze. Creamy liqueurs can have as much as 350 per serving or more…so STEP AWAY!!


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Ask Coach Jackie: Do I have to totally “ban” foods to lose weight?

Answerd6ae4a3b99eb526615eeaef1a888171f_5pkq: People who try to slim down often try to cut out all indulgent foods, but eventually, this approach backfires. If you’re following an overly restrictive diet, you’re more likely to go overboard on your vices. Cutting out your vices completely can activate the brain’s stress system, making you want to eat those foods even more.
Losing pounds and keeping them off depends on learning to balance your diet without depriving yourself, and eating in a way you can maintain. Try following the 80-20 rule. Eat great 80 percent of the time, and allow room for small treats the other 20 percent. As long as you are reducing your overall intake, you don’t need to nix any one food from your diet.


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Ask Coach Jackie: Can I “make up” for weekend splurges?

d6ae4a3b99eb526615eeaef1a888171f_5pkqAnswer: The weekend represents about 30 percent of the week, so too many slip-ups will put you on bad terms with the scale. Case in point: Dieters usually lose weight during the week, but stop losing weight on the weekend because they ate too much. By feasting on whatever you want on the weekend, you’ll cancel out five days’ worth of healthy eating. When it comes to shedding pounds, consistency is key. Aim to consume a similar number of calories on Tuesday as you would on Saturday. Weigh yourself on Friday and again on Monday. Any weight gain is a sign you shouldn’t have eaten the extra slice of pizza.


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Fire Up Your Metabolism in 2015. Try These Tips!

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1- Eat a Balanced Breakfast

 Eating 5 ounces of lean protein such as egg whites stimulate the metabolic process.

Adding ½ grapefruit will aid in cleansing the body since it contains lots of fiber and water.

Adding ¾ cup veggies to your omelette such as asparagus, spinach and broccoli which are high in fiber and non-starchy, will also help to increase your metabolism and sustain your energy throughout the morning.

2- Vinegar

Red, white and apple cider vinegar will crank up your metabolism.  It is used to treat metabolic disordered.  Vinegar consumed with food lowers blood sugar.

  3- Green tea

Along with being a powerful antioxidant,  green tea increases your metabolism thus aids in burning fat.

Other benefits are mood enhancement, helps prevent heart disease and cancer. Drink 2-3 servings per day.

4- Spicy foods

Hot and spicy foods such as jalapenos peppers can shift your metabolism into high gear.

The capsaicin stimulates hormones which release adrenaline to burn fat.

5- Water

Drinking eight 8 ounce glasses per day of cold or ice water an extra 100 calories per day!

Due to stomach having to warm the water and the energy used to eliminate waste from the kidneys, metabolism increases temporary.