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4 Wonder Foods that Subdue Mental Depression

The World Health Organization (WHO) estimates that around 300 Million people in the world are dealing with depression. And among these, about 800,000 of them commit suicide, and so many others get hooked on drugs or other bad vices. That’s alarming. What can we do to lessen those numbers? For starters, eating the right kind of food surprisingly helps!

Has it ever cross your mind that perhaps the food you eat affects your mental and emotional state of mind? Yes, food DOES play a big role in your daily mood, and maybe you just didn’t realize it. There are different types of food that have been known to combat depression. It’s important to know that your body produces free radicals that can potentially harm your brain. The way to fight this is by consuming foods that are rich in antioxidants, which help repair damaged and aging cells, by actively eliminating those free radicals. When you choose to eat these foods, it helps shun those depressing thoughts and feelings.

What are these super foods? Here’s 4  of them:

Berries

All types of berries are rich in antioxidants. A 2-year study conducted by the Journal of Nutritional and Environmental Medicine showed that patients who were given antioxidants had lower depression scores compared to those who were only given placebos. Why are antioxidants so important? Because they aid in the repair of cells, thus preventing depression altogether.

 Avocados

This is another fruit that is sure to help kick away your depression. Avocados have the good kind of fat that your brain needs in order for it to fully function. It is composed mainly of 3.4s oleic oil, which is a monounsaturated fat. It also consists of vitamin K, Vitamin C, Vitamin E-12, and the different B vitamins too. It also contains 4 grams of protein and 11 grams of dietary fiber. This fruit is also low in sugar.

 

Tomatoes

The next super food is the tomato. Yes, this everyday vegetable fruit is actually one of the foods that can alleviate any feelings of depression. It has a lot of folic acid and alpha-lipoic acid that are important in the production of neurotransmitters like dopamine, serotonin and norepinephrine. In studies, people with depression were found to have folate deficiency. That’s why we think a tomato a day can help keep the blues away!

Walnuts

Walnuts have been known to ease feelings of depression as well as aid in you brain’s overall function. This is because it’s very rich in omega-3 antioxidants. Since our brain comprises of 80% of lipids, it’s important to nourish it by eating these kinds of food. People who lack these antioxidants were observed to have weaker minds.

Ultimately, you need to be mindful of what you eat when you are in a state of depression. There are comfort foods that temporarily make you feel good, like chocolates and ice cream, but these will actually make things worse. Consuming too much sugar will lead to a surge in your sugar levels, which can make you more depressed, irritable, emotionally unstable, unfocused, and tired. So watch what you eat. Snack on walnuts, tomatoes, berries and avocados when you’re feeling the blues, and you’ll be surprised at the positive changes in your physical and mental health.

5 Must-Dos When Working Out on a Hot Day

Combat the Heat While Exercising

It’s that time of year again when the sun shines its brightest. The sweltering heat of summer will make you think twice about going outside and doing your regular workout routines. Although the heat will pose as an added challenge, don’t stop exercising just because it’s hot outside. Yes, the heat may cause you to sweat more and leave you very uncomfortable, you may even get sunburned. Ouch!

But don’t sweat about the heat! All you have to do is make some changes to your daily workout routine and better equip yourself to manage the rise in temperature! Here are 5 MUST-DOS for working out during a hot day:

#1: Adjust Your Workout Schedule – Choose a different time to do your workouts. Don’t do it when the sun is at its hottest (like noontime or early afternoon). Do it when the sun has barely risen or right after it has set. Working out very early in the morning allows you to start your day with a boost of energy. You’ll also feel accomplished knowing that you’ve already achieved your fitness goals for the day. If you’re really not a morning person, you can also opt to exercise in the evening, as soon as the sun goes down. Just make sure you pick a time that’s cooler.

#2: Keep Yourself Hydrated – We can’t stress this enough! You sweat more when it’s hot, so you lose more fluids faster. That’s why it’s very important to keep hydrated. Always have your water bottle handy throughout your workout, and even throughout the day. If you’re not carrying a bag, there are so many water bottles out in the market that are designed to be carried on your wrist or waist. Another thing many athletes do is take water with electrolytes to keep the balance in the body.

#3: Dress Appropriately – and we don’t mean wrapping yourself in tight fitting leggings and long sleeve shirts. You should wear clothes that will not contribute to the heat, but rather, make you feel cooler. You can wear tank tops, t-shirts and shorts, even visors and hats as long as they are moisture wicking clothes. For the parts of your body that will be exposed directly to the sun, make sure to put a good kind of sunscreen. It’s very important to do so or else you’ll get a nasty burn, and you wouldn’t want that now, would you?

#4: Keep Your Head Wet – Many runners do this and it has worked for them, especially during long distance runs. Before doing your exercises, wet your hair with water. This keeps your scalp cool, and ultimately makes you feel way better. Doing anything with a hot head (literally) will just lead you to a bad mood and frustration.

#5: Go to the Water Instead – When it’s too hot to bear, why not take your workout to the pool or beach. You can go swimming or do another water related activity that will equally make you use your muscles and break a sweat. If you’re in to water sports, you can go surfing or paddle-boarding. Another alternative is water running. It’s just like running but you ultimately exert more effort due to the weight of the water. If you haven’t thought of these before, why not try them out the next time it’s too hot to workout outside.

In Conclusion

The key to working out in the heat is to come prepared! Yes, it will be more challenging compared to normal days where the sun is not scorching hot, but you can manage it as long as you take extra care. You should also know your limits. If your body tells you it can’t go any further, listen! Just adjust your routines according to what you think you can do given the heat.

Do you know of other ways you can work out in the heat? We want to know how you do it. Please leave a comment below.

5 Pointers to Get Back on Track from a Workout Layoff

The PLAN is to BE HEALTHY! So many of us start a PLAN to get healthy by working out, eating healthier options, and taking better care of our bodies. The PLAN usually hits off right away. We follow that path… but it’s only a matter of time before we stumble and fall right back to our lazy and unhealthy routines. When the holidays come, and the company of good friends and good food are laid in front of you, it’s hard to resist. At that moment, you then stop and forget about the PLAN.

Are you guilty of this? Don’t worry, you are definitely not alone! This is the usual cycle of health and fitness that most everyone succumbs to. But don’t let it beat you down. You can still bounce back from that layoff and get yourself back in shape.

We’d like to share with you some awesome pointers on how you can get back on track after a layoff.

Pointer #1: Create Better Habits

It’s hard to brush off any kind of habit that we’ve grown used to over the years. When it has become so routine in our lives, we do it even though it isn’t really what’s best for us. But you see, the best way to make positive and progressive change is by forming new and better habits for ourselves.

Are your fitness habits working for you? If not, then maybe it’s high time to make new ones. This is what’s great about fitness, it’s quite easy to replace old habits with good ones that will help you achieve the results you desire.

Take note that a habit only becomes a habit, when you’ve done it consistently for at least 21-66 days. Whether it’s making a habit of preparing your nutritious meals or simply waking up early to start your daily exercise, you have to be consistent.

It’s also important to have standards in meeting your goals. And when a certain goal is met, you also have to know when to adjust your goal higher. Like doing push-ups, for example. When you’ve past the point where 50 push-ups isn’t enough to let you break a sweat and make you feel tension in your muscles, then slowly increase the number.

As soon as you’ve formed a good habit, try your best to stick to it. The longer you keep at it, the harder it will be for you to forget about it and go back to square one.

Pointer #2: No More Excuses

The sky’s the limit to all the excuses you can possibly conjure up just to stall yourself from getting started. Stop telling yourself that you don’t have the energy, you’re too busy, or that you don’t have money to spare. Because you CAN find a way, if you REALLY wanted to.

Like anything else in this world, if you want to achieve something, you have to find a way, find time, and work hard for it. Making excuses and procrastinating your way through life will not get you anywhere, especially when we’re talking about getting fit and healthy.

Take that big step towards stopping the negative voice inside your head that always makes excuses. Be proactive in living your life and make things happen. Don’t wait for the apple to fall from the tree.

Pointer  #3: Ensure Proper Nutrition

What is exercise without backing it up with a proper diet, right? After all the eating you’ve done over the holidays, you need to forget about all those yummy yet very unhealthy foods, and start making a meal plan consisting of healthier foods.

You don’t just need to know WHAT to eat, you also need to figure out WHEN to eat certain foods. Be sure to find a meal plan that covers the entire day, with choices of properly portioned food from the different food groups.

Sticking to a healthy and balanced diet is perhaps one of the most challenging habits you need to form. But if you persevere, this very vital and life-changing habit will allow you to reap the benefits of good health as you grow older.

Pointer #4: Prepare Your Body for the Work

Your body isn’t made of steel! You have to make sure it is ready for whatever challenges you put it up to. If you fail to prepare, you might end up feeling sore all over, hence another excuse to stop working out.

So how do you prepare your body for the work? A simple, fast, and effective warm-up will do the trick. It will only take 5-10 minutes of your time, but doing it will definitely help.

After you work out, make sure you also do some stretching and cool down exercises to take away the buildup of lactic acid in your muscles.

Pointer #5: Be a Winner 

If you’re ultimate goal is to reach a ripe old age without having to worry about so many illnesses, then make that change! Build those habits! Having this is way better than any kind of worldly prize you could think of!

You may have gotten off course for a time, but it’s never too late to work for that healthy kind of life. So be the winner! Create good and life-changing habits, stop making excuses, eat healthy, prepare your body, and live the life you deserve!

BEST PROTEIN POWDER SUPPLEMENTS FOR MEN

Regardless of whether you’re attempting to achieve another personal record in your workout, hoping to pick up muscle, or needing to drop a couple of pounds, protein powder can enable you to achieve your fitness and wellbeing goals. Adding protein powder to your eating routine guides in muscle recuperation as well as keeps you full on post-workout. There is unending exhibit of protein powders available, yet while picking your optimal mix, it is best to keep budget, dietary limitations, and your goals at the top of the priority list.

  1. For body builders or athletes hoping to acquire muscle, more quality, and better execution, Muscle Tech’s Nitro Tech Pure Whey Protein is your magic powder. This recipe is adored by weight lifters and was made by specialists who needed to build up an item that guarantees prevalent muscle pick up and more quality boosting benefits than general whey protein. This protein powder contains 30 grams of protein for every serving, generally from whey protein isolate and whey peptides, 5g of glutamine and antecedent, 6.8g of BCAA aminos, and a clinically considered 3-gram measurements of HPLC- clinically tested creatine monohydrate in each serving. Moreover, the cool filtered, multi-stage filtration lessens fat, lactose and debasements without the utilization of warmth, cruel acids or salts.
  1. This is the protein powder for any individual who needs or would prefer clean protein. Legion’s protein powder will likewise supplement your exercise execution and enable you to get lean. It’s low-carb, low-calorie, without sugar, non-GMO, sans lactose, and sans gluten, so you’ll get the advantages of including muscle tone short excessively numerous added substances. The Whey+ Protein Powder is normally sweetened and seasoned with whey segregate. The sans lactose powdered drain originates from great drain from little dairy cultivates in Ireland. It’s likewise high in the amino corrosive leucine, which assumes a key part in starting protein amalgamation. You’ll get 25 grams of protein, zero sugar, zero fat, 100 calories and 3 grams of carbs.whey-protein
    1. Age-related muscle fragility is most regular in those over age 55, so it’s critical to take measures to keep this as quickly as time permits. Supplementation, alongside eating an adjusted eating routine and practicing frequently will help you to stay away from muscle misfortune as you get more seasoned. Nutiva’s Hi-Fiber Hemp Protein is an extraordinary supplement alternative, as it gives 11 grams of crude natural hemp protein per serving, alongside 12 grams of fiber. The hemp gives each of the nine basic amino acids and basic fatty acids and is an incredible choice for anybody with nourishment hypersensitivities. It’s likewise perfect for anybody hoping to avoid dairy. The expansion of fiber helps battle coronary illness by bringing down cholesterol levels. Fiber is likewise extraordinary for bringing down the danger of specific sorts of diseases and prevents the common fear of too much protein intake, constipation.

  1. On the off chance that you need a protein powder with a basic and simple list, this natural whey protein powder from Sweet Purity Organics is an extraordinary alternative. It includes a mix of whey concentrate and isolate from grass-encouraged dairy animals, in addition to it’s free of GMOs, fillers, additives, colors, gluten, sugar, nuts, high-fructose corn syrup and other faulty fixings. This blend additionally utilizes genuine Madagascar vanilla beans so you get a crisp flavor that doesn’t taste simulated.

5 ways in which coffee helps your workout sessions

Love coffee? Guess what it helps not only to wake you up but also to intensify and aid your workout sessions. It is known that coffee intensifies your workouts by 50 percent. It just adds to the number gains you can get at the gym.

  1. Have coffee before exercises and you will notice how it increases your metabolism to decrease all that fat. It influences the body to utilize fats rather than glycogen for vitality. Black coffee hikes up your metabolism so you consume more calories and gets less fatty and gets you ripped in less time. Besides, it likewise goes about as a guard against yearnings so you don’t begin hogging on something immediately. When you add coffee to your day by day life, it causes you to improve your weight reduction objectives by no less than 37.5%. Caffeine works in two ways with regards to weight reduction. To start with, it supports your metabolism and second, by giving you a jolt of energy.
  1. Coffee before exercises implies exceptionally faster exercise routines and speedier outcomes. As per a report from Sports Medicine, caffeine upgrades execution amid an exercise and you feel less depleted while doing it. When you prepare for a more drawn out time frame and desire a good outcome. At that point you’re probably going to complete a set 5 to 10 second early. Also, this is the reason you turn out to be more competitive and you prepare harder to accomplish your goals.fat loss
  1. Coffee decreases muscle torment. As per a research done at the University of Illinois, coffee causes you to feel less agony amid and after your exercise which at last expands performance duration. Complete more sets and strengthen them since coffee has your back. Only a decent cup of dark coffee with extra quality and added power to your boxing workouts. Coffee blocks adenosine in the body which decreases soreness and agony. Post exercise soreness is lessened to 48% when you get cup or two before beginning your exercise.
  1. Train well and workout intensely with including coffee before your workouts. Coffee has antioxidants that assists you to keep yourself from free radicals and lessens odds of diabetes, Parkinson’s sickness, Alzheimer’s and few types of malignancy. Individuals adored green tea in view of antioxidants amount, yet believe it or not, coffee has a tremendous

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