Heathy Lifestyle Tips: Expert Advice for a More Flexible Body

So, you can’t even touch your toes let alone doing a clean split.

While some people are naturally quite flexible, most people have to work for it by adhering to constant flexibility training. It can be frustrating for the inflexible to work so hard to attain a considerate level of flexibility when it seems to come so easily to some.

How Does Flexibility Matter?

Improving your ability to move and bend your body is crucial for more than just keeping your body fit and preventing injuries. In fact, flexibility can go a long way to increase your strength and size while warding off health problems like arthritis and serious illness. Besides preventing injury and health problems, flexibility helps body builders and lifters to achieve a better posture and improve their range of motion.

How to improve your flexibility?

There are varied flexibility training exercises that can improve the joint mobility and range of motion required to perform daily task and do physical activity. Stretching is the most common exercise to maintain a good flexibility level.

Essential Flexibility Rules to Keep in Mind

When it comes to improving flexibility, knowing a couple of stretching exercises isn’t enough. In order to reap the most out of your flexibility training and enhancement regiment, you need to approach it in a proper way, especially if you have faced issues with stretching in the past.

Here are some tips that will help even the most inflexible to become flexible.

  • Do dynamic stretching prior to your cardio session or weight training to prepare your muscles for optimal movement and joint for movement rather than doing long holds of static stretches.
  • Incorporate light massage into your flexibility training. Foam rolling is an effective way to prepare muscles for movement and boost recovery after workout. You can also consider working with a professional massage therapist to add extra relief to your recovery.
  • Stay hydrated before and after intense workouts to keep your muscles working optimally and avoid performance declines due to dehydration.
  • Adequate nutrition is necessary before and after intense training sessions to maintain blood glucose levels, maximise performance and speed up recovery.
  • For pre-workout nutrition, opt for healthy carbohydrate such as fat-free yoghurt, fruits and vegetables, whole grain pasta from gluten free brands. Post-workout, you can fuel your body with protein and carbohydrates to help restore your energy and repair your muscles. Your options include eggs, Greek yoghurt protein shake, chia snacks, granola bars and quinoa.

chia snacks

To Sum Up

Improving your flexibility allows you to improve your posture, range of motion and reduce muscle and joint-related pains and discomfort as well as risk for painful injuries.

Moreover, regular stretching and workout alone would not bring in improvements in your flexibility and mobility levels that you wish to see. You must heed other aspects too including proper nutrition, hydration and your lifestyle choices, which significantly contribute to your flexibility.

Advertisements

Tips to Improve Your Gluten-Free Eating Experience

Today, people are concerned about their diet and health more than ever. Amongst the plethora of diet programs designed by nutrition experts and dieticians to get in shape and stay healthy, gluten-free approach has managed to attract much fuss and become the latest health bandwagon.

While most people have already heard of this word “gluten-free”, few understand this approach well to benefit from it.

If you’re planning to adopt a gluten-free lifestyle, here’s something you need to know.

Focus on gluten-free eating and not gluten-free diet

With grocery store shelves stuffed with gluten-free products and restaurants offering foods free of gluten, it is pretty easy to go for a diet bereft of gluten.

 

quinoa bar

But it is suggested that you focus on gluten-free eating instead of adopting the approach as a diet. There are many foods that are naturally gluten-free such as fruit, vegetables, dairy and meat so you don’t necessarily need to look for certified gluten-free products to create a positive experience.

When it comes to snacking, however, make sure packaged gluten-free foods you buy not only satisfy your snack cravings but offer good nutrition such as chia bars, muesli, trail mix or quinoa snack bars.

Move gradually towards your goal

Gluten-free eating is generally adopted by people to reduce the symptoms of coeliac disease. However, unless absolutely vital, if you cut gluten out of your diet abruptly, chances are the approach will backfire.

Going gluten-free abruptly can make you crave gluten foods even more and you may end up embarking on a binge-eating spree. So, start gradually. Rethink your daily meals and determine what ingredients you can substitute for healthier yet suitable options.

Heed the changes

Though gluten-free eating is commonplace for a lot of people, particularly those suffering from coeliac disease, not every body type reacts positively to this new way of eating. If you’re going gluten-free for a reason, make sure your decision is right.

A good way to ensure that you’re doing the right thing is to determine how your body is responding to your new diet. If whatever you’re eating to stay gluten-free is improving your health, you certainly want to continue this approach.

To sum up, don’t go gluten-free because everybody’s doing it. Make sure it is the best decision for both your health and your lifestyle will change for the better.

Smart Snacking Swaps Your Need to Make for a Healthier You

It’s tempting to reach for a bag of crispy potato chips or grab a chocolate-filled doughnut when it’s snack time. Well, with so many irresistible yet mouth-watering snack foods out there, it is only natural to give in to your snack cravings.

So, if it’s only irresistible, is it okay to indulge in mindless snacking?

No!

The point of snacking is to not just keep your stomach full until your next meal but to regulate blood sugar and fuel your body while preventing excess hunger. That said, your snacking choices certainly affect your energy levels and overall health.

chia snacks

Unfortunately, most people reach for candies, cookies, muffins, crackers, pretzels and other tempting yet unhealthy options when it comes to snacking.

To help you enjoy the benefits of nutritionally balanced snacks, we have pulled together a few healthy snacking choices which can replace your regular unhealthy snacks.

  • Swap candies and chocolates for health bars

A standard-size candy bar contains 230-280 calories, 15gm of fat and about 7 teaspoons of sugar. A standard health bar on the other hand contains 150-180 calories along with essential nutrients like protein, carb, minerals and vitamins. Clearly, low-GI low-fat heath bars serve as an excellent replacement to candy bars and chocolates filled with sugar and fillers.

What’s more, health bars are available in a variety of flavours to help satisfy your craving with Chia snack bars, quinoa bars, nut bars and muesli bars being some of the most common and healthier choices you can go for.

  • Swap a cappuccino for a protein smoothie

A cup of coffee has its own benefits. However, the milk, flavorings and added sugar in your regular cup of coffee can ruin the results of your weight loss regimen.

While a standard medium-size full-cream milk cappuccino contains approximately 140 calories, a smoothie (made with veggies and fruits) loads up on protein and healthy fats that help to keep you full and energised for a long time.

  • Sweetened yoghurt for chia pudding

Flavoured or diet yoghurts are a great snack in terms of taste and may even seem like a healthy snack option. However, these delicious snack treats are high in sugar content which can interfere with your weight loss goals.

For a quick snack fix, replace your regular diet yoghurt with chia pudding. Not only are chia seeds a rich source of protein, fibre and omega 3 fatty acids but when mixed with milk and fruit, they can turn into a nutritious filling and guilt-free snack.

Likewise, you can swap other daily snacks that are high in unhealthy ingredients such as ice cream, crackers and pizza for frozen fruits, veggies, kale chips, popcorn and more.


There are endless options to turn your mindless snacking into a healthy practice. Rather than just satisfying your taste buds with tempting unhealthy options, opt for snack options that not only soothe your cravings but offer nutritional benefits for your body to maintain its energy levels.

Tempting Sugar Cravings? Here’s How To Win Your War With Sugar

We’ve all been there and some of us still are!

When you crave a sugary treat so bad and then eating one leaves you craving even more for another. Hours later you find yourself lying on your couch with a sleeve of chocolates and candies.

Guilt is all you can feel right after you finish that last heavenly bite especially when you’re committed to a stern weight management regime.

Fairly, no one is to blame here! Sugar cravings are hard to suppress.

The good news is there are some effective ways to tame those cravings and prevent the guilt and a multitude of consequences that come as a result of a diet high sugar.

A little at a time

Take in a small proportion of whatever you crave. It can be anything from a small cookie or a single serve gluten free muffin. This way you can steer clear of the sense of guilty for indulging too much as well as avoid feeling denied altogether.

Pair it up

If it seems impossible to be satisfied with a small portion of your craving, try combining the craved treat with a healthy food.

For example, if you crave chocolate muffin, add a layer of peanut butter on your muffin. Also, you can combine your trail mix pack with chia snacks.

chia snacks

This a great idea to calm your craving while supplying your body with a dose of nutrients.

Chew chew chew

Studies have revealed that chewing gum can lessen food cravings a great extent.

So, next time you’re craving bad for something you don’t want your body to take in, grab a stick of gum.

Be wise with your choices

Turn your cravings into a healthy practice.


If you yearn for chocolate, opt for a quinoa bar that contains cacao nibs as an ingredient instead of picking a pure chocolate treat. Alternatively, you can look for gluten free chocolate snacks that can satisfy your sweet tooth while providing good nutrition.

Artificial sweeteners are no good

It may sound contradictory as artificial sweeteners are generally recommended when controlling sugar but we would suggest skipping this one.

Not only are artificial sweeteners ineffective in taming sugar cravings but they also seem to have no positive effect on your weight loss practice.

Try these tips and you will sure to get a handle on your sweet cravings. Not to mention, your fight against sugar will not be easy. It may take time to adapt to a low sugar diet or sugar-free lifestyle.

Don’t be too easy or too hard on yourself, keep the balance and you’re good to go!

Snack All Day and Lose Weight: Here’s Your Never-Get-Fat Snacking Plan

Most of us, especially women, love to snack as much as we want the needle of your weighing scale to go down. And, the reputation snacking has gained for a long time now makes us go into remorse mode every time we gulp in hunger-stimulating potato chips, big ice-cream scoops, smoothies and other appetising treats.

Continue reading