Broke and Chic » Health + Fitness http://brokeandchic.com Budget friendly fashion, beauty and health tips Wed, 22 Jun 2016 01:18:57 +0000 en-US hourly 1 http://wordpress.org/?v=4.1.12 5 Proven Methods for Developing Self-Disciplinehttp://brokeandchic.com/5-proven-methods-for-developing-self-discipline/ http://brokeandchic.com/5-proven-methods-for-developing-self-discipline/#comments Wed, 23 Mar 2016 09:20:58 +0000 http://brokeandchic.com/?p=18440 Self discipline is really important. So often you might hear a friend as they are reaching for another Tim…

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Self discipline is really important. So often you might hear a friend as they are reaching for another Tim Tam saying “Oh I couldn’t possibly do that – I don’t have the willpower” – or perhaps drinking their third glass of wine. It’s like these people just think that they weren’t born with the kind of willpower to stick to a diet or to refuse something tasty – like they weren’t there when the superpowers of willpower and discipline were being handed out. Well to that I say: Not true. Yes, it’s true though – many people don’t know how to improve their self-discipline, and many people will say that discipline is a key thing that keeps them from making a healthy life choice. Many people feel like that they could just make better life choices if they just had more time to themselves – but what most people haven’t realised is that it’s basically up to them – not the external factors. IDF training, the home of authentic krav maga in Melbourne have put together this guide on six proven ways to improve your self-discipline. Try them out for yourself and see how you go:

Number One: Acknowledge your potential weaknesses

If you know that the cookie jar is your number one downfall or if you know that a brownie is your diet’s worst enemy – you need to get that stuff in check. Too often, people fall into the habit of thinking that they are totally in control with what they are doing, and they will probably think that what they’re eating or doing isn’t catching up with them. As an example, many smokers will say that they can stop smoking whenever they want to, purely because they don’t want to admit that they have a problem. We fall into the trap of thinking that what we’re doing isn’t having an impact on our lives when it really is.

Number Two: Get yourself a plan

You’re a fool if you think that someone wakes up one day and just knows how to kick that bad habit and knows how to manage that poor diet. Nope. You need to start a routine and you need to start it now. It takes around twenty-one days to make a new habit, and you need to start now. Develop a plan that can outline what you want to achieve and how you want to get there, and stick to it.

Number Three: Get rid of temptation when you need to

While it’s a nice sentiment to think that you’d have the willpower to kick a habit cold turkey, often it’s the case that you have to steer clear of the temptation for while at least until you are a little stronger. If you have access to the temptations that you’re trying to avoid, it’ll make things all that harder.

Number Four: Practice emotional discomfort

If you want to get rid of pain and discomfort, you need to practice this. Practice allowing yourself (through mindfulness or some other kind of mental strengthening activity) to experience mental activities like boredom, frustration, sadness and loneliness, and develop your tolerance to negative emotions that you react to negatively. Eventually this will enhance your self-discipline.

Number Five: Visualise the long-term

You will be far less likely to give in to some kind of temptation if you are focused on the long-term benefits of doing the hard yards. If you give into the temptations, you will feel happy momentarily, but the long-term happiness and contentment requires you to give up immediate gratification. Visualise yourself heading towards your goals and working towards them – and practice self-discipline on a regular basis.

Good luck with your discipline. I hope that your path towards mental strength is a smooth one, and beneficial to your mental health.

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15 Essential Health Tips for a Happy Lifehttp://brokeandchic.com/15-essential-health-tips-for-a-happy-life/ http://brokeandchic.com/15-essential-health-tips-for-a-happy-life/#comments Mon, 14 Mar 2016 04:54:36 +0000 http://brokeandchic.com/?p=18402 Everybody wants to live a happy life. The only thing is, most people look to sources that won’t really…

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Everybody wants to live a happy life. The only thing is, most people look to sources that won’t really make them happy in order to do it. For example, they look for happiness in clothes, money, and even in things like alcohol. They rarely go on a health mission to make themselves as happy as possible.

The truth is, becoming a healthier version of yourself can have brilliant effects on your mind, body, and spirit. So here are 15 essential health tips for a happy life:

Make Sure You’re Eating Right

The food we eat can play a huge part in how we feel about ourselves and the world. It can make us feel groggy and dull, or energized and happy. Don’t know where to start? Take baby steps and start adding more fruit, vegetables, and nuts into your diet.

Drink Lots of Water

Water is key to being healthy. It should be you go-to drink, rather than fizzy drinks, energy drinks, or anything else that makes you feel terrible. Your goal should be at least two litres a day, and things like green tea counts, too.

Avoid Too Many Treats

You can have treats, but to stay healthy you need to make sure you’re not having too many of them. A good formula to follow is 80/20; eat healthy 80% of the time, and indulge only 20% of the time.

For example: Eat healthy meals Sunday-Thursday. But feel free to indulge for a meal or two on Friday and Saturday.

Kick Your Bad Habits to the Curb

Do you have any bad habits? Some could include smoking, drinking, doing drugs, even drinking too much caffeine. Start eliminating  them asap so you can kick them to the curb for good. Get some help if you need it; there’s nothing to be ashamed of and there are loads of services that could help you out there.

Get Active When You Can

You don’t need to spend all of your time in the gym, or even do a hardcore workout every day to be healthy and happy. Just try to get active when you can. You could walk, swim, do a class, whatever you like to do. Doing something three times a week is a great place to start.

You should enjoy it too; it shouldn’t feel like a chore! My go to is Zumba.

Go for Regular Check Ups

Make sure you go to your dentist appointments, doctor’s appointments, and even the local STD center. You can’t be too careful when it comes to your health!

Meditate

Meditation is amazing for your health, and all you need to do is try it and see for yourself. You don’t have to do much at all, simply sit and relax somewhere while clearing your mind. It can have so many positive effects. Do it for 10 minutes in the morning before you start your day and you’re bound to begin noticing a difference.

See Your Loved Ones

Face to face contact is important for our mental health. Plus, it can work wonders for your well being. That’s why making time to see your loved ones is important. They can become a sort of support network for you when you need it too, which is always great to have!

Develop Yourself

Never stop developing yourself and learning. It shouldn’t stop when you leave school. Plus, developing yourself, learning new skills and things will make you feel fulfilled and you might even find something new you want to do with your life.

Wash Your Hands

Keep yourself clean by washing your hands multiple times a day. You don’t want to be the person who spreads illness and germs without knowing it!

Get Plenty of Sleep

Sleep can change the way we feel. If you don’t get enough, you won’t perform as well as you can in your day to day life. If you get too much, you can feel just as bad as having too much.

To get into a good routine, try to go to bed and get up at the same time each day.

Take Care of Your Skin

The skin is the largest organ in the body, and it’s pretty much always exposed. Make sure you look after it by applying SPF every day, even if the sun isn’t shining. You should get into a good routine with this so you’re in the habit of applying it each day. You may not be able to see damage at first, but if you don’t apply SPF, it’s there!

Do What You Need to Do to De-stress

Stress can be a big cause of lots of different illnesses and issues, so do what you need to do to de-stress. Maybe it’s taking the time for your own hobbies. Maybe it’s writing, or painting. Maybe it’s something as simple as taking a hot bath after a long day. Whatever makes you feel calm is what you should do.

Treat Yourself

Treat yourself from time to time. Maybe you could have a massage or some other treatment that you feel will be good for you. It’s worth it when it makes you feel good!

Learn to Love Yourself

Many people are still learning to love themselves. If you can learn to love yourself, you’ll never feel bored or bad for being on your own. You shouldn’t rely on another person to bring you happiness or well being. You can do this all on your own if you just become your own best friend. It can take time and practice, but you’ll get there!

What makes you happy? Let us know in the comments below!

 

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The Lowdown on Weight Loss Trends for 2016http://brokeandchic.com/the-lowdown-on-weight-loss-trends-for-2016/ http://brokeandchic.com/the-lowdown-on-weight-loss-trends-for-2016/#comments Fri, 12 Feb 2016 03:41:36 +0000 http://brokeandchic.com/?p=18339 Every year, people make resolutions to lose weight. And each year there are different recommendations for how you should…

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Every year, people make resolutions to lose weight. And each year there are different recommendations for how you should do it. The trends are always shifting as people work out what’s effective and what’s better being ignored. 2016 is no different, with a range of weight loss trends sweeping the weight loss industry. It’s not just diets that help people to lose weight, but supplements and other techniques too. Some of last year’s weight loss trends are now being debunked or pushed aside for something better. If you’re looking for the latest thing, try one of the weight loss methods below.

Say No to Sugar

Cutting out sugar has become the new thing for anyone who wants to eat cleaner. We used to emphasize reducing the amount of fat in your diet. But it’s recently been revealed that saturated fats aren’t as bad for us as we once thought. So fat is no longer the devil that we thought it was. However, there’s no doubt that added sugar in your diet isn’t going to do much for your health. While sugars occur naturally in many foods, you don’t need to add lots of it to your meals, drinks and snacks. Many people are choosing to say no to sugar and cut any extra from their diet this year.

The HCG Diet

The HCG diet is on the rise for people who want to lose weight. HCG is a hormone that is produced during pregnancy. People have begun promoting it as a weight loss aid, in conjunction with a healthy diet and regular exercise. HCG is usually given by injection, although you can also get it in the form of supplements. If you think the diet might be for you, you can buy HCG online. However, you have to put in more effort than simply taking the HCG. There’s a diet plan to follow too, which also focuses on restricting calories. Often the plan that dieters follow recommends 800 calories a day — which isn’t sustainable long-term. 

Meal Delivery the Healthy Way

One of the things people are starting to do more to help them eat healthy is have their groceries delivered. Of course, people have been having their shopping delivered to their door for a long time. And getting take out isn’t a new thing, either. However, now it’s possible to get not just the food but recipes to go along with it. Services like Hellofresh can send you all the ingredients you need to make a meal and tell you how to put it together. You might have to put in some effort to cook it, but it makes meal planning easier.

Mini-Massages

Weight loss trends aren’t just focused on food. Another thing that has become popular is body brushing. Using a natural brush and coconut oil is supposed to stimulate the lymphatic system. Many people are beginning to use this technique to help reduce the appearance of cellulite. This is something that a lot of women want to do as part of their weight loss plan.

This year’s weight loss trends could help you to reach your goal for 2016. Find out which ones are best for you.

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5 Effective Natural Remedies Against Common Ailmentshttp://brokeandchic.com/5-effective-natural-remedies-against-common-ailments/ http://brokeandchic.com/5-effective-natural-remedies-against-common-ailments/#comments Tue, 09 Feb 2016 01:24:43 +0000 http://brokeandchic.com/?p=18337 More and more people are turning to natural remedies to treat minor ailments such as headaches and motion sickness.…

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More and more people are turning to natural remedies to treat minor ailments such as headaches and motion sickness. So if you’re tired of relying on Ibuprofen and Pepto Bismol, consider the natural remedies below. Don’t worry, they’re safe! 

Arthritis Pain

Rheumatoid Arthritis affects over 400,000 people in the UK.  Fortunately, there is some evidence that taking omega-3 fatty acids as can be found in supplements and cod-liver oil is a good remedy for the pains.  Omega-3 fatty acids work like medications such as Ibuprofen by reducing the production hormones that cause swelling and pain known as prostaglandins.  Although there isn’t a definitive study on the subject for now, many people have continued to enjoy relief from arthritis pain by taking cod-liver oil and eating fatty fish such as salmon.

Headaches

Headaches and migraines can instantly ruin a great day. Not everyone suffers from migraines, but if you have a family member that does, you’re 80% more likely to suffer from them yourself. There are plenty of off the shelf cures, but did you know that two cups of brewed coffee can provide relief from them?  Two cups of coffee contains 200 milligrams of caffeine.  It is still unclear how caffeine relieves headache. However, scientific theories say that caffeine boosts the activity of the brain cells which lead to the constriction of blood vessels. The constriction leads to the relieving of pressure that causes pain.

Queasiness

The feeling of nausea associated with pregnancy, anaesthesia and motion sickness can be dealt with by taking some ginger ale. 1 gram of ginger-root can drastically reduce all forms of nausea and in some cases, stop it completely. This is because ginger contains compounds known as gingerols which are very effective against nausea. It is important to note though, taking more than 6 grams of gingerroot in a seating can severely upset the stomach.

Urinary Tract Infections

Commonly known as UTIs, urinary tract infections can be treated by drinking cranberry juice (just make sure it’s real cranberry juice — should be bitter). Cranberry juice contains compounds known as proanthocyanidins which are believed to keep bacteria from sticking to the bladder.  If you have regular bouts of infections each year, commit to drinking two glasses or cranberry juice a day for better results. However, some scientists believe that drinking enough water per day may be just as effective at flushing away harmful bacteria as there is no clinical evidence backing the use of cranberry juice to treat UTIs.

Yeast Infections

Yeast infections develop when the balance of good and bad bacteria is tilted in favor of bad bacteria. Eating yogurt regularly ensures this balance is sustained. However, there is no evidence that yogurt can help treat the infection once it has developed.

Do you have any tips when it comes to treating common ailments naturally? Let us know in the comments below:

 

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New Year’s Resolution: Trade in Your Ice Cream for Fro Yohttp://brokeandchic.com/new-years-resolution-trade-in-your-ice-cream-for-fro-yo/ http://brokeandchic.com/new-years-resolution-trade-in-your-ice-cream-for-fro-yo/#comments Wed, 20 Jan 2016 04:02:01 +0000 http://brokeandchic.com/?p=18295 Staying healthy is not easy in this modern era. It almost seems as if every day there is some…

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Staying healthy is not easy in this modern era. It almost seems as if every day there is some new report or study that makes some claim as to the healthiness of the foods we eat. Weeding through the hype and pseudoscience can be a challenge, especially when we are bombarded by all sides of the food debate and each industry has their own agenda or idea as to what being healthy really means. As if that wasn’t bad enough, you have the individual health sections to look after: digestive health, heart health, lung health, bone health, dental health and more. However, it doesn’t have to be overwhelming.

All Part Of The Same Body

As much as the media and different industries would like us to believe, all these different health sections fall under one body. Your body works hard every day to maintain what is called, homeostasis. Without getting too complicated, essentially, homeostasis is the body’s way of attempting to regulate all the different variables so the internal conditions maintain smooth running. If one variable gets out of control, the body tries to compensate and adjust to maintain the normal operating conditions. How this effects your health is simple. What homeostasis means for you is that your body is one large interconnected system that all work together so you can keep living. It also means a little bit goes a long way and doesn’t have to large an adverse effect as long as you consume things in moderation.

What Does This Have To Do With Yogurt?

Yogurt is one of the foods that receive constant attention in the health market. Is it healthy? More healthy than ice cream? The answer is not all that complicated. While it is true that many yogurt products contain more sugar than ice cream, the probiotics and other digestive elements that exist in yogurt go a long way to helping your overall health. Yogurt helps stimulate your digestive system and depending on the product, replace digestive bacteria that is lost as we go along. Ice-cream has none of these other benefits. So while there may be a few extra grams of sugar in the yogurt, the digestive benefits outweigh a few extra grams. Don’t forget, sugar is also important for the body. It is the amount that we intake that becomes the problem. Adjusting your sugar intake to take advantage of consuming yogurt that has far reaching health benefits makes more sense than eating a bowl of ice cream.

Not all companies add extra sugar or engage in processes that reduces the health benefits of frozen yogurt in Australia. Some companies have under 10g, and it’s still healthy! You could also buy plain yogurt and add your own sweetness such as fruit. So the next time you’re craving something sweet, go to your local fro-you shop or make yourself a parfait at home. Yum!

*This article was contributed. 

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Find Your Passion: Here’s How to Become a Personal Trainer in 2016http://brokeandchic.com/find-your-passion-heres-how-to-become-a-personal-trainer-in-2016/ http://brokeandchic.com/find-your-passion-heres-how-to-become-a-personal-trainer-in-2016/#comments Wed, 09 Dec 2015 20:44:54 +0000 http://brokeandchic.com/?p=18079 You’re healthy and fit and you’re constantly discussing nutrition with disinterested friends. If this sounds like you, it’s time…

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You’re healthy and fit and you’re constantly discussing nutrition with disinterested friends. If this sounds like you, it’s time you shared your knowledge and get paid.

Private gyms (and private gym instructors) have ballooned into a billion-dollar business over the past few decades. In the 70s, they looked about as appealing as a meat packing plant. But as technology has rocketed forward, so has the quality of gyms across the globe.

People are no longer using gyms solely to work out. They meet a friend for coffee in the foyer. They relax in the spa for a few hours. And they convene with their trainer to finesse a fitness plan.

The phenomenon of private gym memberships is simple to cash in on if you dream of becoming a fitness instructor or personal trainer. You can choose to work for a private gym and get paid a regular salary or you can promote yourself as a private instructor and live on freelance payment using services like PRIV.

The tricky part

None of this means you can simply wander into a gym, make the owner stroke your chiselled abs and demand a job (that strategy is more likely to get you a court order than any gainful employment). Instead, you’ll have to prove that you’re no cardiovascular greenhorn.

To start, you’ll require a fully accredited qualification that shows you’ve got the knowledge to be a personal trainer. Personal training courses can be completed online and will give you all the skills you need to train clients effectively.

You might think you already know everything there is to know about training, but fitness isn’t a one-size-fits-all situation. Thinner people will need to bulk up but might struggle. Larger people will need to eat less while maintaining good health.

Training and nutrition is more nuanced than most people appreciate, but you’ll have to know its ins and outs if you want your client to enjoy the height of fitness.

here’s how to become a personal trainer in 2016

Finding the perfect job

Once you’ve achieved your qualification, it’s time to find a place to work. Your application will be bolstered by your qualifications, but employers will also be looking for one other attribute – the state of your health.

Indeed, imagine if Johnny Vegas or Jo Brand were your personal trainer – you’d be about as confident in their teaching as you’d have in a doctor who openly discussed being a serial killer while they gave you a check-up.

In order to bag a great position, you’ll have to look as good as your qualifications imply. Keep limber before your interview – your good health will instill confidence in clients for years to come.

here’s how to become a personal trainer in 2016

Whether you train people in a private gym or a public park, these tips will keep you in good stead. So get out there and start helping people be as fit as you!

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Meal Planning: the Importance of Planning Your Meals in Advancehttp://brokeandchic.com/meal-planning-the-importance-of-planning-your-meals-in-advance/ http://brokeandchic.com/meal-planning-the-importance-of-planning-your-meals-in-advance/#comments Wed, 02 Dec 2015 23:18:29 +0000 http://brokeandchic.com/?p=18024 Do you find yourself visiting the grocery store every night after you finish work to buy your dinner? Do…

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Do you find yourself visiting the grocery store every night after you finish work to buy your dinner? Do you tend to get lazy and order takeout on a regular basis? Have you noticed you’ve gained a few pounds? Then you might want to consider meal planning. Not only will that help towards getting your weight down, but it will also mean you have more energy throughout the day and more money. Believe me, this comes from personal experience:

This past year I found myself relying on services like Seamless and GrubHub: Chinese food on a Tuesday, Indian food on a Wednesday, pizza on a Thursday…

In the moment, it always seems like a cheap, convenient, and yummy thing to do. But the costs and the calories do add up. I’ve started meal planning and I have a bit more money in my bank than usual and I’ve noticed my energy levels going up.

To get me started, I started searching the hashtag #mealplanning and #mealprep on Instagram and that introduced me to a bunch of fit bloggers, Dawn Estelle being the most notable. She’s the queen of meal planning! Once (or twice) a week, she spends a whole afternoon cooking; that way she has breakfast, lunch, and dinner all set for most of the week. She’s able to eat healthy for every meal, she eliminates the “what am I going to eat” stress, and she saves money by not overindulging in the convenience of takeout and restaurants.

Meal prep!

Instagram: @estellearcher

Still not convinced? Below is a more thorough look into why meal planning could change your life for the better!

Meal Planning 101 // www.brokeandchic.com

You will stay healthy

If you consciously make a decision to plan all your meals at the start of the week, you can ensure that you never consume any junk food. Deciding on what you eat in advance should also help you to avoid health problems like irritable bowel syndrome, Crohn’s, and other digestive issues. Cause let’s get real: Pizza every damn day isn’t good for you.

You will save money

Buying your weekly food in one visit to your local supermarket will mean you can take full advantage of all the deals and offers. If you’re heading to the mini-mart every evening, you’re almost certainly spending a small fortune throughout the course of the week. You could also look into buying some items in bulk or even online to cut down costs. For instance, buying your meat from online butchers could save you a lot of money.

You can try different diets

Just because you buy all your food in one go, doesn’t mean you have to purchase the same items every week. You are free to try any new diets that you might have heard about online. Sometimes different diets will produce varying results for different people. Try going veg one week, and consider going gluten-free for another. You might surprise yourself and notice you feel better!

You will have more energy

Research shows that eating healthy meals will give you the optimum amount of energy throughout the day. While chocolate and other sugary items can give you a boost, they are always short-lived. If you want to be as active and focused as possible, you need to avoid those snacks and eat something healthy. Planning your meals in advance will encourage you to do that.

As you can clearly see, there are many reasons it is a wise move to think a little more about the foods you consume. You shouldn’t only think about food though. What you drink is also important. Try to avoid fizzy soda and opt for fruit infused or lemon water whenever possible. And don’t feel you have to deprive yourself–a burger and milkshake every now and then isn’t going to hurt you.

Have you ever meal prepped? Let us know in the comments below!

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Tips for Helping Your Teeth Look Their Besthttp://brokeandchic.com/tips-for-helping-your-teeth-look-their-best/ http://brokeandchic.com/tips-for-helping-your-teeth-look-their-best/#comments Wed, 02 Dec 2015 20:37:20 +0000 http://brokeandchic.com/?p=18011 Nothing beats a smile! Yes, hair, make and style are important, but a perfect smile? There’s nothing better! With…

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Nothing beats a smile! Yes, hair, make and style are important, but a perfect smile? There’s nothing better! With all the gimmicks out there, many people fall into the spending trap when it comes to their teeth: professional whitening, cosmetic dentistry, drugstore whitening products…

Not to say that none of those options mentioned above work, but they can become extremely pricey. Luckily, if you take care of your teeth, those treatments shouldn’t be required. And let’s get real for a second: taking care of your teeth should be a priority! Below are a few tips that will help keep your teeth lookin’ good and your gums healthy:

Have a Routine

Brushing, flossing and rinsing with mouthwash. This should be happening at least twice a day! All three are essential when it comes to having a great smile. They’re great for your gums too! When it comes to brushing, I highly recommend using an electric toothbrush. They get to all the parts that you might forget if you brush manually. I have a friend that is a dental hygienist and she recommends them as well.

After brushing, floss your teeth and finish off the routine with a good mouthwash. I like the alcohol free mouthwashes best.

Tips for Helping Your Teeth Look Their Best // www.brokeandchic.com

Watch Your Intake of Staining Foods

Many of our favorite things aren’t good for our teeth: coffee, red wine, and sugar all have bad effects. Sugar causes cavities, while coffee and red wine cause stains. Unfortunately, if you’re a daily coffee drinker, whitening toothpaste and drugstore treatments will only do so much. That’s why you really need to think about the things you’re eating. I personally drink my coffee with a straw so it doesn’t touch my teeth too much.

If you can’t get the stains out on your own, Cosmetic Dentistry might be a must.

Tips for Helping Your Teeth Look Their Best // www.brokeandchic.com

Chew Gum

I love gum. It prevents me from snacking and I love the minty fresh breath it leaves me with. Chewing gum after meals is also a great way to protect your teeth, especially if you’re unable to brush your teeth then and there. Chewing gum after meals is also great for your gums! Scientists have even proven that this helps to keep the mouth healthy. Just make sure you’re chewing sugar-free gum, otherwise you’ll be causing more harm than good.

Tips for Helping Your Teeth Look Their Best // www.brokeandchic.com

Get Regular Dental Check-Ups 

Let’s face it, not everyone likes to visit the dentist. It can be costly as well, but don’t let that prevent you from going. According to Colgate, we should all be going to the dentist twice a year. That way, you can help correct issues (if any) ASAP. If you are pregnant, you should probably visit a little more regularly too. Pregnancy can really affect your teeth and gums.

Tips for Helping Your Teeth Look Their Best // www.brokeandchic.com

Personally, I really want to try teeth whitening. Unfortunately, I have very sensitive teeth, and I’ve heard that teeth whitening can cause tooth sensitivity, so it makes me hesitant to try. I don’t want to make my sensitivity worse! I have noticed extremely pricey teeth whitening devices at places like Sephora that claim they don’t cause sensitivity, but I think I’m going to go to a pro for my first time.

Have you ever had your teeth whitened? If so, tell me about your experience in the comments below!

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3 Ways To Slim Down Before Christmashttp://brokeandchic.com/3-ways-to-slim-down-before-christmas/ http://brokeandchic.com/3-ways-to-slim-down-before-christmas/#comments Tue, 01 Dec 2015 05:28:37 +0000 http://brokeandchic.com/?p=18007 With Christmas on the horizon, many of us are thinking about ways we can be a little healthier leading…

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With Christmas on the horizon, many of us are thinking about ways we can be a little healthier leading up to the big day. Let’s be honest about it, at Christmas we like to be able to eat whatever we want. Who can say no to a gooey, homemade pie? (No one, that’s who.)

That’s why, it’s a good idea to be as healthy as possible, leading up to the big day. So that at Christmas you can treat yourself to whatever goodies you like. Of course, another reason to be extra healthy in the lead up to the big day is so that you look your best at the office Christmas party. (Let’s be honest, we all want to wow our colleagues.)

To help you shed those extra pounds before Christmas, here are three must-try ideas:

1. Swap from exercising for 60 minutes a day to 30 minutes

This may sound a little counter-productive, but hear me out. Research has shown that people who exercise in short, sharp bursts, burn more calories. So if you want to slim down, switch from exercising for 60 minutes to 30 minutes – simple.

The reason for this is because when you exercise for shorter periods, you can do a more intense form of exercise. When it comes to shedding those extra pounds, high-intensity exercise allows you to double what you’re burning. For some of the best high-intensity workouts, have a look here.

2. Cleanse Your Body

You may not be a fan of cleanses, but they really are a fantastic way to help you shed those extra pounds. While these types of programs aren’t good for your body if used as a long-term weight loss plan, for dropping a few pounds, they’re fantastic.

The best thing about these programs is that despite what you might have heard, as long as you opt for one from a reputable company, they’re safe. Not only will a cleanse, like the one on offer from Universal Health Network, help you to shed those extra pounds. But it will also make you feel healthier, as it will cleanse your body. There’s something about cutting out all junk, fatty foods, and caffeine from your diet, that makes you feel amazingly healthy. Not to mention incredibly energized.

3. Go Green

While high-protein meat is amazingly good for you, a fantastic way to shed a few pounds is going veggie. Believe it or not, vegetables and meat substitutes like Quorn, contain all the nutrients that your body needs. Because they are low in fat, they are amazing for shedding those extra pounds.

The reasons for this is simple; meat contains a lot of fat. So unless you only eat lean meats, like chicken and steak, you’re going to struggle to lose weight. Going green for a few weeks will not only help to shed those extra pounds, but it will also give you the chance to try out some new recipes. If, like me you love cooking, this is a major reason to try being vegetarian for a week or two. Plus, you’ll also save money, which you can then use to put towards your Christmas shopping.

So there you have it, all the best ways to slim down before the holidays.

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How to Motivate Yourself to Get off the Couch and Exercisehttp://brokeandchic.com/how-to-motivate-yourself-to-get-off-the-couch-and-exercise/ http://brokeandchic.com/how-to-motivate-yourself-to-get-off-the-couch-and-exercise/#comments Tue, 01 Dec 2015 02:15:46 +0000 http://brokeandchic.com/?p=17998 The best way to maintain our health is to exercise. But, exercise is also the most intimidating because we…

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The best way to maintain our health is to exercise. But, exercise is also the most intimidating because we hate the thought of putting on our sweats and hitting the gym. It is just too much effort, especially when you can sit at home and watch TV. Still, exercise is essential to our health, even if we are eating rabbit food and cutting out the junk. So, it is time to get back into it before the pounds pile on and it damages health.

Here at Broke & Chic, we know how hard it can be to get back on the horse, which is why we have made a list. The list below will encourage you to start working out again.

You can thank us later!

Get Off The Couch And Start Exercising Again Before It Is Too Late // www.brokeandchic.ciom

Work Out The Why

Why have you stopped exercising? When it comes down to exercise, it is surprising how much negativity is in our heads. The simple answer may be that you just cannot be bothered anymore, like most of us who live here on planet Earth. But, there may be a deeper reason. Maybe you don’t like working out in front of people, or have a confidence problem when it comes to exercise? It is important that we work out what is stopping us from exercising so we can address the problem and find a solution.

Show Yourself How Great It Is

There is not a single one of us who does something of our choosing when we dislike the activity. The same goes for exercise. When we don’t like exercising, for whatever reason, we are not going to be consistent in our approach. You need to find a way of enjoying yourself when you work out if you are going to be successful. Find sports and activities that you like doing and food that you enjoy eating to show yourself it ain’t all bad. The more you like it, the more you will exercise.

Cut Corners

Oh yes, we always condone cutting corners! Okay, maybe not all the time but, in this case, we love a bit of corner cutting! What’s the worst part of hitting the gym or going for a run? The answer is leaving the house. The solution, then, is to create a gym at home.  A couple of exercise machines and plenty of fitness equipment will do the job. That way, you don’t have to set foot outside to exercise ever again. Happy days!

Take Small Steps

One bad experience can set you back weeks or even months, so you want to take it slow. We suggest exercising for thirty to forty minutes at first, just enough to get the blood pumping. After that, you can start turning up the heat until you are doing hour sessions four to five times a week.

Look At The Positives

At the end of the day, we all have our goals. What are your goals? Keep the answer in mind and refer to it when you are feeling down or defeated. The positives of exercise should be enough to force you into shape, even if you hate the idea.

If you have any tips of your own, please don’t hesitate to get in touch.

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5 Tips for Losing Weight with Diabeteshttp://brokeandchic.com/5-tips-for-losing-weight-with-diabetes/ http://brokeandchic.com/5-tips-for-losing-weight-with-diabetes/#comments Tue, 13 Oct 2015 18:27:52 +0000 http://brokeandchic.com/?p=17786 How much you weigh directly influences many health conditions. For men and women with diabetes, keeping those pounds under…

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How much you weigh directly influences many health conditions. For men and women with diabetes, keeping those pounds under control can be even more important.  In some cases of type 2 diabetes, losing weight and getting in shape may reduce or eliminate your need for insulin or other prescriptions that control blood sugar.  Those with type 1 diabetes will still need insulin therapy, but exercise is still one key to increasing insulin sensitivity (so you can take less) and reducing your risk for other serious health complications.

1. Talk to your doctor

This may seem obvious, but never take on a new weight loss plan without your healthcare team’s guidance.  Let your doctor or diabetes educator know that you plan to lose weight, and share your diet and exercise plans with them.  Ask if there are changes that might need to be made to your basal insulin, or if you need to adjust bolus doses on your insulin pump to prevent hypoglycemia. Newer insulin pumps have touch screen capabilities so making insulin delivery adjustments is simple – check your device’s instruction manual for specific directions on how to program any changes.

2. Avoid fad diets—do it the old fashioned way

There are plenty of trendy diets out there today—but the best (and safest) way to lose weight is to make good health choices, eat balanced meals and remember to take in fewer calories than you burn each day. Eat low-fat meals with a balance of protein and complex carbohydrates.

3. Don’t forget to move

Exercise is an essential part of weight loss. Try to get 30 minutes of moderate physical activity in at least three times per week. This means a brisk walk (not a stroll—push yourself a bit!), swimming, or just running with your kids.

4. Keep a close eye on your blood sugar

Increased exercise and changes in your diet can cause fluctuations in your blood sugar levels and put you at risk for hypoglycemia.  In addition to your normal routine, check your sugar before, during and after exercise if you are moving for more than an hour, and before bed. Treat any lows promptly and talk to your doctor if they are persistent.

5. Stay hydrated with water

Hydration is essential for everyone, but especially those with diabetes. It’s easy to become dehydrated even when you aren’t exercising vigorously if your sugar is high and you forget to drink enough during the day. Be mindful of how much water you are taking in and avoid juices, sports drinks and other sources of hidden sugar that may cause fluctuations in your blood glucose. Add a little lemon or lime to your water if you feel like you need more flavor.

Losing weight with diabetes isn’t an impossible task. With a little bit of planning and effort you can take steps to lower your blood pressure and cholesterol, boost your energy and improve your mindset.  Consider joining a weight loss support group in your area or online and feel encouraged to take control of your health.

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4 Ways to Increase Your Calcium Intake to Boost Weight Losshttp://brokeandchic.com/4-ways-to-increase-your-calcium-intake-to-boost-weight-loss/ http://brokeandchic.com/4-ways-to-increase-your-calcium-intake-to-boost-weight-loss/#comments Fri, 18 Sep 2015 20:29:55 +0000 http://brokeandchic.com/?p=17673 We all know the importance of sticking to a healthy diet by eating a variety of foods that are…

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We all know the importance of sticking to a healthy diet by eating a variety of foods that are balanced and nutritious. But what if we told you that you were only a glass of milk away from enhancing your body’s fat burning potential? It sounds like an infomercial – but it’s not. It’s actually science.

There have been studies performed recently which have discovered that there may be a link between a diet that is deficient in calcium and a higher overall body weight. It was suggested that there may be a causal link between the two, and that increasing one’s calcium intake may actually work to reduce weight and fat gain, or to augment the fat loss process. Obviously, this is a highly interesting area of research owing to the sadly high rate of adult and child obesity. 

To learn more, other studies have been done which sought to examine whether natural calcium supplements actually affect body fat loss or weight loss. The studies that have been performed have not shown a significant amount of weight loss causality, but there was evidence to support a hypothesized small effect.

What this means is that by following a healthy and balanced diet and exercising – and then adding in a calcium supplement or calcium rich foods, you may see a better weight loss effect than by simply eating a balanced diet and doing exercise. It’s always best to consult with a healthcare professional when it comes to managing your health and diet, so do that before undertaking any sort of exercise or diet shift. 

If this new study interests you, keep reading. Below are possible ways for you to maximize your calcium intake every day, so that you can start improving your weight loss.

Breakfast

If you’re a cereal eater, make sure that you’re having milk and a calcium enriched yogurt on your muesli everyday. If you’re a savory breakfast person, then a serving of cheese can go a long way to helping you increase your daily calcium intake. If you’re always in a hurry in the A.M., consider making a smoothie with yogurt that you can enjoy during your morning commute.

smoothie

Lunch

Enjoy a salad for your lunch and be sure to include some low-fat feta cheese or some yogurt dressing. A serving of milk or a dairy-free alternative is also going to be a great addition for increasing your calcium intake.

of-north-salad

Dinner

Enjoy some steamed fish with heaps of green leafy vegetables as a side. The addition of green leafy vegetables is going to be a good boost for your calcium intake, as things like bok choy, broccoli and Chinese broccoli are all high in calcium. To maximize your greens, consider making a stir-fry dish. They’re affordable to make and they’re very good for you if you go light on the oil. 

stirfry10

A final note is to include plenty of Vitamin D in your diet as well – and you can achieve this by taking a supplement or by getting some time in the sun, as both will boost your Vitamin D intake. The link between calcium and weight loss is an interesting one, and well worth exploring with your healthcare professional as part of a wider healthcare plan.  

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