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 TORNADOS HEALTH TIP #16

The Key to Healthy Skin

Regular exercise and physical activities like weight training, yoga, and aerobic exercises have been known to improve physique and aid in weight-loss. People workout regularly so that they can develop a more toned and leaner physique. They do this by burning fat through exercise. Working out also promotes greater muscle density, bone strength, and helps reduce the risk of breaking bones as one gets older. Recent medical studies suggest that regular exercise and physical activities may also be beneficial to overall skin health and clean the skin of acne and other impurities. Adding exercise to a daily routine is essential for skin care.

Exercise improves the skin by improving the blood circulation in the body and, therefore, provide oxygen and other nutrients to the skin cells. As one sweat, the body removes toxins through the open pores of the skin. This process effectively cleanses the pores from dead skin cells, dirt, and excess sebum. Sebum is the oil secretions of the sebaceous glands and may clog pores that cause the production of acne. This substance is scentless but its bacterial breakdown may produce odors. In addition to these benefits, exercise enables the kidneys and liver to function properly. These developments make the elimination of toxins from the body more effective and efficient. It is always best to take a shower after a workout since bathing washes away any waste material and bacteria that is present on the skin. It also prevents the buildup of bacteria that is attracted to sweat. These bacteria may cause body odor and the development of acne.

Drinking enough water after working out may guarantee proper hydration of the body and help reduce skin dryness and is an important factor in skin care. However, it is advised to drink the right amounts of water because too much or too little may bring unwanted effects. Needless to say, water is essential in eliminating body toxins and in replacing all the water that was lost from sweating during exercise.

A better physique and healthy-looking skin are not the only benefits of exercise and physical activities. They also have emotional and mental benefits. These activities are good for stress relief and in keeping the mind active and focused. This is possible because of moderate or intense physical activities may prompt the body to produce substances called endorphins. These substances are produced by the brain that may elevate one’s mood and eliminate feelings of stress and anxiety. This effect is called by many health experts as the “runner’s high.

Furthermore, individuals who want to engage in exercise and other physical activities should consult health professionals or train with a professional instructor. Because improper or too much training may do more harm than good. Extreme exercise may increase the production of stress hormones like cortisol, epinephrine, and norepinephrine. These hormones aid the body switch to more efficient fat-burning metabolism to preserve glycogen in the muscles and aid blood vessels in the delivery of oxygen to the muscles.

Stress overload can occur if an individual does not reduce the intensity of training even for short periods. This may cause an increase in white blood cells that eliminate bacteria, viruses, and even cancer cells. When the intense exercise is finished, the number of immune cells may decrease. It is theorized that any viruses or bacteria present in this stage may multiply and cause infection which may weaken the immune system. Exercising is critical in overall health and skin care. Adding them in one’s lifestyle may lead to the development of healthy-looking skin.

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TORNADOS HEALTH TIP #15


TORNADOS HEALTH TIP #14

Principles For Overcoming Fitness Obstacles

 
If you’re like me, the quest to be in shape and manage weight feels overwhelming. And, as if the quest to be fit isn’t hard enough, there’s often other obstacles to overcome: health issues, time management, mustering up courage or energy.
 
Even if you’ve been exercising for a long time, there’s always new barriers to be broken. So, how to put all of this into perspective?
 
According to Tom Turner, executive liaison for the Spina Bifida Association that’s exactly it: Perspective. And also, according to him, there’s no mountain too high to climb. Tom would know. Paralyzed from the waist down since birth he’s now 35 and trains about three times a week. In fact, he said, he just couldn’t get along without exercise.
 
So in my quest for overcoming barriers in fitness, I came up with 3 basic principles that will help break down fears and intimidations when striving to reach fitness goals. After all, if he can exercise on a regular basis, shouldn’t that be encouragement enough for anyone to give it a  shot?
 
Principle #1 Move Into The Fear.
 
Train your mind to believe no mountain is too high or any goal is too difficult to attain, Basically, it’s all about meeting your fears and facing them head-on. In this principle, aim to recognize your fears, acknowledge them and then move through them. Ask yourself what is it that makes you uncomfortable? Have you let yourself get out of shape and are afraid you’ll never get back? Do you have an injury that’s caused you to be afraid of your body? If you can visualize creatively, then you can put your fears in check. See yourself as you’d like to be. Remember: your body loves you and has the potential to heal itself to perfection. Your only job is to trust it and listen.
 
Q: What is your body saying to you?
 
Principle #2 Trust Your Intuition.
 
It is important when overcoming obstacles and learning to break through barriers that you begin to listen to the still small voice of your body. In most cases, we all want the comfort of having someone telling us what we can and cannot do. However, our highest truth lies within us.
This is not to say that the good opinion of others is not important, but ultimately the decision-making comes from within.
 
When facing a challenge or an obstacle look to how you feel. What are your instincts telling you? Often it is simply your instinct that will move you into a new mindset and raise your consciousness. “I wasn’t about to let the wheelchair stand in my way,” Tom said. In fact, he says he had to merely change his perspective about it. He says he first had to learn about what his restrictions were then, create a boundary for himself. “We all have boundaries,” he tells me. “Regardless if a person can walk or not, obstacles are as unique as people themselves.
Therefore, it’s first best to know your boundaries.”
 
Next, Tom tells me he aims to meet those boundaries.  “I first reach as high as I can within the confines of what I am able to do. Whether it be more sets, reps or greater endurance, I allow myself as much time as necessary to accomplish my small goals. It always surprises me, with small steps, how quickly I can reach a Big goal.”
 
Principle #3 Do Not Go Gentle Into That Good Night.
 
What then, about fear? I wanted to know. If we move into the fear and meet it eye to eye what if fear meets us there? “So,”
I asked Tom: “are you ever afraid? “After 19 operations in my life, I’ve really come to terms with fear,” he says. “It really comes down to our most primal fear; fear of death. Once you realize that death is all part of the divine plan, it’s liberating, you can let it go and, instead, choose how to live. So instead of being afraid of death, I decided to choose how to live.”
 
So what’s the takeaway message? Talking to Tom, I’m
reminded of the poem by Dylan Thomas who said: “Do Not Go Gentle into That Good Night.” It seems appropriate here. The bottom line: Staying afraid often keeps us from truly living. Tom reminds me that a positive attitude is key, “Life is all about attitude.” He also says he could let fear beat him down, yet he doesn’t. “I wouldn’t want to miss being part of tomorrow,” he concludes. That said, what fears are getting in your way? Make today the right time to face them.
 
In conclusion: Life Beyond The Boundaries.
 
When you’ve faced your fears and pushed your boundaries to the edges, what then? I wanted to know. Tom smiles. “Find a new mountain to climb,” he says matter-of-factly. “It’s what makes life fun. I know I have considerations. I know that there will be days that I’ll need to stay in bed and rest while my braces are getting tuned up. It’s those times when I am with my thoughts that I decide what I am going to set my sights on.”
 
Author’s Note: In my personal quest to live beyond the boundaries I’ve chosen Tom as my role model (lucky for me, he’s my brother). We so often look to the media for these sources and so often they are illusory. There are “real” people everywhere doing great things…look around you; angels are everywhere! Learn from them. Choose someone you look up to, admire or of whom you appreciate their values. Set goals, climb mountains! Set intention in motion and enjoy the healthy process.
 
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 TORNADOS HEALTH TIP #13

What Are Superfoods?

If there is one thing that seems to be dominating the health and natural health market, it is the superfood. You have probably seen superfoods mentioned, and have started seeing the label ‘superfood’ on various packaged food items, vitamin bottles, and of course diet and health books.

Superfoods are a collection of fruits, vegetables, grains, nuts, and seeds that have a higher-than-normal amount of nutrients. This category began as a way to show people the foods that have the most vitamins and minerals so they know what to add to their diet. When following a healthy lifestyle, it often begins with nutrition.

Some of the more popular superfoods are:

Kale
Broccoli
Quinoa
Goji Berries
Chia Seeds
Blueberries
Flaxseed
Walnuts


TORNADOS HEALTH TIP # 12

Small Steps To Improve Your Health

Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club.
While it is common to set high goals: however, setting smaller goals could do more for our health.

Small steps are achievable and are easier to fit into your daily routine. They are less overwhelming than a big, sudden change.

Here are some to try:

1. Stop gaining weight. Even if you gain just a pound or two every year, the extra weight adds up quickly.

2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, Whole Grain Cereal with fresh fruit slices and low-fat or fat-free milk.

4. Switch three-grain servings each day to whole grain. If you’re like the average American, you eat less than one whole grain serving a day.

5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.

7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.

8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.

9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol, and triglycerides.

10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.

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TORNADOS HEALTH TIP #11

Tools To Optimize Your Health And Well-Being

Do you want to lose weight and feel better about yourself? The first step towards weight loss and a healthy lifestyle is to develop a plan of action.
Start by evaluating your goals. Do you want to fit into your old jeans or keep up with your younger friends in a pickup basketball game? Maybe you just want to feel better about yourself.

After setting goals, you should begin to consider how to make your goals come to life. For most people, a change in lifestyle, through diet and/or exercise, is needed to reach long-term weight loss goals. A Chi Machine can make a great addition to your new, healthy lifestyle. Chi Machines,
like the Chi Vitalizer CY-106, provides passive exercise through an elliptical motion that can help to increase circulation and lymphatic system drainage. This can help to eliminate toxins from the body and increase metabolism, helping to make your dietary and active exercise programs that much more effective.

Using a Chi Machine after a long, hard day can help you to relax and keep you from overeating as a response to the stresses of your life. Making a
Chi Machine a regular part of your weight loss plan can create the structure that allows you to stick to the other parts of your diet as well. Consider using your Chi Machine for 5-15 minutes a day, either before or after your other exercises or before eating a healthy snack. A lack of exercise and increasing weight can become part of a never-ending spiral. Using a Chi Machine can help you to increase your anabolic metabolism and decrease catabolic metabolism. Catabolic metabolism is a negative force that can inhibit weight loss and contribute to the negative spiral of weight gain and poor health.

Creating a routine and sticking to it is the most an important aspect of weight loss success and a Chi Machine can help you achieve your goals and begin a new, healthy lifestyle.

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 TORNADOS HEALTH TIP #10

Living a Healthy Life

In the fast-paced world that we live in it can be easy to neglect our health and wellness. We’re so busy racing through our day to day lives – family, friends, work, social engagements – that we don’t take the time to look after ourselves.

It’s really no wonder that so many of us are tired and run down. What are some simple things that we can do to improve our quality of life?

Drink Drink Drink

You’ve heard it a million times and you’ll probably hear it a million more – drink more water! Think about it: The human body is 72% water. A 5% drop in fluids creates a 25-30% loss in energy. A 15% drop in fluids causes death! At this point in time, 66% of us aren’t drinking enough water, so over half the population isn’t running on all six cylinders, to begin with – before things like bad air, bad food and stress take their toll.

It’s not really a difficult thing to remedy. Just drink one glass of water every half hour or so – or 10-12 glasses of water per day – and you’ll notice a huge jump in your energy levels.

Living Food – Loving Life!

A little-known fact is that heating food above 116°F destroys much of the nutrient content. Considering that we already aren’t eating enough veggies, that’s a fairly substantial problem. Nutritionists recommend five serves of fresh vegetables per day. How many of us are actually taking that advice?

A great way to get the nutrients found in fresh veggies without spending all day at the stove or eating raw celery sticks is to juice your veggies. Make sure that you own a good juicer (some juicers expose vegetables to heat created by friction during juicing, which breaks down important enzymes), grab some fresh vegetables and drink your way to good health. It takes a fraction of the time (there’s no cooking involved, for one thing) and it’s convenient. You can take your juice to work and even give some to the littlies for school lunches!

Wheatgrass, in particular, is an excellent source of nutrition. It’s high in chlorophyll (sometimes described as ‘plant blood’ because it closely resembles human red blood cell molecules) and has over 100 elements that the body needs. Fresh grains are another excellent source of vitamins and minerals.

Energy In – Energy Out

Exercise is another dirty word for most of us. The thing is, exercise doesn’t have to be horribly time-consuming or mind-numbingly boring.

There are plenty of options.

Years ago gyms usually offered weight rooms, aerobics classes and maybe a hydro-circuit. Now you can
add water aerobics, yoga, pilates, dance exercise, step classes and a whole range of new workout options.

If you don’t really have the time or money for the gym, or prefer to spend your mornings/nights at home, then try an exercise bike or walker. I’d be lost without my exercise bike – I set it up in front of the television and peddle away merrily during my favorite shows.

If, like me, you suffer from illness or injury or your level of fitness is quite low, you might like to consider some invaluable advice that I got from my doctor. Once you’re physically unfit, and particularly if you’re also unwell, it can be a mammoth battle to just do the most minimal amount of exercise in a day. The danger is that inactivity leads to further loss of energy, which becomes a self-perpetuating cycle until you can barely get off the couch.

An excellent way to get back into a physical routine is to start slowly. Ridiculously slowly, it may seem. For the first couple of weeks, walk/ride for 5 minutes per day – exactly 5 minutes, no more, even if you think you could continue. When the 2 weeks are up, increase to 7 minutes, then 10 minutes, 12 minutes… continue to gradually increase your activity until you’re at a level that you’re comfortable with. Most importantly you didn’t get in the state you are in overnight, you will not get where you desire to be overnight.

It may sound a little silly, but it works. In effect, you trick your body into producing more energy. You’re building your exercise time up so slowly that your body doesn’t really realize what’s happening. Follow
this method and, before you know it, you’ll be comfortably exercising within your limits every day.

So, folks, that’s the basics. If you can rearrange your life a little to allow for better eating habits and a little exercise, and if you remember to just drink a glass of water every half hour or so, you’ll be well on the way to living a healthy life. On a final note, don’t forget to take some quiet time for yourself. Meditating is an excellent way to minimize stress. You don’t have to sit around for hours, just give yourself 5 minutes of quiet time every day – even in the shower, if that’s the only place where you can get the time out – and have a little catch up with yourself.

And, last but by no means least, laugh! In fact, laugh like a loon – the louder the better! You’ll be amazed at how much such a simple thing can lift your spirits!

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TORNADOS HEALTH TIP #9

Nutrition: The Super Foods That Keep You Healthy

Nutrition: The Super Foods That Keep You Healthy

Get ready to experience a volume of information of the healthiest foods in the world. Here is a list of the top ten super foods that most health experts agree on. You should tell everyone you know about these foods and enjoy them at your next meal. From fruits and vegetables to whole grains, nuts, beans and legumes, this power-packed nutritional inventory will take you into the best years of your life and beyond.

Fruits

1. Cantaloupe – Only a quarter of cantaloupe provides almost all the vitamin A needed in one day. Since the beta-carotene in a cantaloupe converts to vitamin A, you get both nutrients at once. These vision-strengthening nutrients may help reduce the risk of developing cataracts. Like an orange, cantaloupe is also an excellent source of vitamin C, which helps our immune system.

It is also is a good source of vitamin B6, dietary fiber, folate, niacin, and potassium, which helps maintain good blood sugar levels and metabolism. This pale orange power fruit may help reduce our risk of heart disease, stroke, and cancer.

2. Blueberries – These mildly sweet (and sometimes tangy) berries offer a high capacity to destroy free radicals that can cause cancer. Low in calories, they offer antioxidant phytonutrients called anthocyanidins, which enhance the effects of vitamin C. These antioxidants may help prevent cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer.

Vegetables

3: Tomatoes – Tomatoes help us fight against heart disease and cancers such as colorectal, prostate, breast, endometrial, lung, and cancer of the pancreas. Tomatoes are also good sources of vitamin C, A, and K. In a 2004 study, it was found that tomato juice alone can help reduce blood clotting.

Fresh, organic tomatoes deliver three times as much of the cancer-fighting carotenoid lycopene. Even organic ketchup is better for you than regular ketchup! Look for tomato pastes and sauces that contain the whole tomato (including peels) because you will absorb 75% more lycopene and almost two times the amount of beta-carotene.

4: Sweet Potatoes – As an excellent source of vitamin A, C, and manganese, sweet potatoes are also a good source of copper, dietary fiber, vitamin B6, potassium, and iron. Those who are smokers or prone to second- hand smoke may benefit greatly from this root vegetable that helps protect us against emphysema.

For a unique dessert, cube a cooked sweet potato and slice a banana. Then lightly pour maple syrup over the top and add a dash or two of cinnamon. Add chopped walnuts for an even healthier kick.

5: Spinach and Kale – A cancer-fighter and cardio-helper, spinach and kale top the list as far as green leafy vegetables are concerned. Much like broccoli, they provide an excellent source of vitamin A and C. Kale is a surprisingly good source of calcium at 25% per cup, boiled. Vitamin K is abundantly found in spinach as well, with almost 200% of the Daily Value available, to help reduce bone loss.

Whole Grains

6: Whole Grain Bread, Pasta, and Brown Rice – Whether it’s bread or pasta, the first thing to check for when purchasing whole grain bread and pasta is to make sure it is 100% whole grain. Remember to check the list of ingredients on the package. For example, look for the exact phrase “whole wheat flour” as one of the first ingredients listed in whole wheat bread. If it’s not listed as such, then it’s not whole grain. Wheat bran is a cancer-fighting grain that also helps us regulate our bowel movements.

Brown rice is also a better choice than refined grain (white rice) for the same reason as choosing whole wheat bread. Whole wheat flour or brown rice that turns into white flour or white rice actually destroys between 50-90% of vitamin B3, vitamin B1, vitamin B6, manganese, phosphorus, iron, and all of the dietary fiber and essential fatty acids we need. Even when processed white flour or white rice is “enriched,” it is not in the same form as the original unprocessed kind. In fact, 11 nutrients are actually lost and are not replaced during the “enrichment” process!

Nuts

7: Walnuts – These nuts are packed with omega-3 fats, which is one of the “good” fats. A quarter cup of walnuts would take care of about 90% of the omega-3s needed in one day. Walnuts provide many health benefits including cardiovascular protection, better cognitive function, anti-inflammatory advantages relating to asthma, rheumatoid arthritis, and inflammatory skin diseases like eczema and psoriasis. They can even help against cancer and also support the immune system.

Beans and Legumes

8: Black Beans and Lentils – While black beans are a good source of fiber that can lower cholesterol, so are lentils. The high fiber content in both black beans and lentils helps to maintain blood sugar levels. Also, a fat-free, high-quality protein with additional minerals and B-vitamins, black beans and lentils fill you up and don’t expand your waistline.

A complete, one-stop source of using a variety of beans and lentils comes easy when you can find a bag of the 15-bean mix (includes black beans, lentils, navy, pinto, red, kidney, etc.) at the grocery store. Consider making a delicious soup with the addition of tomatoes, onions, garlic and your favorite spices with this bean mixture.

Dairy

9: Skim Milk and Yogurt – Skim milk (or low-fat) helps to promote strong bones, offering an excellent source of calcium, vitamin D, and vitamin K. These nutrients help protect colon cells from cancer-causing chemicals, bone loss, migraine headaches, premenstrual symptoms, and childhood obesity. Recent studies also show that overweight adults lose weight, especially around the midsection, when consuming low-fat dairies such as skim milk and yogurt. Yogurt also includes the essential nutrients such as phosphorous and vitamin B2, vitamin B12, vitamin B5, zinc, potassium, and protein. Yogurt’s live bacterial cultures also provide a wealth of health benefits that may help us live longer and strengthen our immune system.

Seafood

10: Salmon – Salmon is high in protein, low in saturated fat and high in omega-3 fats (the essential fatty acids that are also found in those walnuts mentioned earlier). Salmon is a heart-healthy food and is recommended to eat at least twice a week. When choosing salmon, it’s best to stay away from farm raised and elect wild instead. Research studies show that farmed salmon may cause cancer because it may carry high levels of carcinogenic chemicals known as polychlorinated biphenyls (PCBs).

Other

Green Tea and “Power” Water – Although not food per say, the health benefits of these beverages are worthy of mentioning. Green tea has beneficial phytonutrients and lower levels of caffeine than all other teas. The more research studying green tea, the more health benefits are found. A cancer fighter as well, green tea has antioxidant effects that lower risks of bacterial or viral infections to cardiovascular disease, cancer, stroke, periodontal disease, and osteoporosis.

Water packed with vitamins and/or naturally sweetened fruit are also the newest trend. Some offer a full day’s supply of vitamin C while others promise no artificial sweeteners with a full, fruity taste.

As you can see, the top ten super foods are worth every bite (or sip). Now that you know which foods can help save your life, what’s more, important than investing in your health?

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TORNADOS HEALTH TIP #8

3 Steps To A Happier & Healthier Day

Losing weight and maintaining the weight loss for an extended period of time requires some simple lifestyle adjustments.  As long as you keep your adjustments within a sustainable reach, you should be able to lose weight and keep it off without much shock and interruption to your daily life.

Not surprisingly, losing weight does not have to require extended trips to the gym or engagement in some fad diet. Here are steps to a healthier day that can help you slim down on weight without slimming down on your free time.

Exercise Daily

Daily exercise can make a difference in your body shape and in the way your body processes calories. When you exercise, you work your heart, mind, and body. You are building your muscle mass, which in turn will increase the effectiveness of your metabolism.

Additionally, you encourage your heart to pump blood throughout your body more effectively, which means that you will have healthier blood and a reduced risk of heart disease. You reduce fatty deposits, which in turn helps reduce your risk of many health problems, such as diabetes. You also increase the number of endorphins that flow through your body, which means that you will note an increase in your positive attitude.

It does not require a large amount of time exercising to receive all of the above benefits. You simply need to workout regularly for a minimum of half an hour. Working out means taking a two-mile walk at a fast pace, throwing a Frisbee or riding a bicycle. Whatever the workout is, keep in mind that it should elevate your heart above it standing heart rate and it should make you breathe slightly heavier than normal. It is also good if you can break a sweat or feel your muscles challenged.

Eat All Things in Moderation

When you are trying to lose weight or sustain lost weight, it is vital that you allow yourself to eat all foods, but eat the unhealthy ones in moderation. The primary reason for many diets to fail is that people reduce the foods that they allow themselves to eat so drastically that they feel anxious after a while eating the same things time and time again. When you allow yourself to give into simple cravings, you are rewarding your body and making it less tempted to crave larger portions of the bad foods.

You should also eat small portions of every food, regardless of its nutritional content. Eating smaller portions will help your stomach adjust to consuming less food.  You can also drink water to help you feel full. American’s especially have a habit of eating more than one portion of food per meal – so be aware of your food portions!

Call a Buddy

Studies prove that having a Buddy help you work out increases your chances of maintaining a diet, exercise routine, or long-term weight loss. Buddies are fabulous motivators. They will keep you attuned to your habits and help you feel accountable throughout the day. If you must, enlist the help of a partner to be an appointed weight loss guardian. He or she will be tasked with ensuring that you stick to your weight loss goals by encouraging you to report your progress several times a week. You can find all three steps in the Challenge.

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TORNADOS HEALTH TIP #7

 
The Way To Health And Vitality
 
It’s time to start a Healthy life: How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising?
While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure.
 
The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
 
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn, gives you more energy throughout the day and allows you to do more physical work with less effort.
 
The true purpose of the exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn’t have to be intense to work for you, but it does need to be consistent.
 
I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.
 
Here’s a sample exercise program that may work for you:
 
* Warm Up — seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
 
* Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
 
* Aerobic Exercise — Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.
 
* Stretching — Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating. When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
 
* From one to eight weeks — Feel better and have more energy.
 
* From two to six months — Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
 
* After six months — Start losing weight quite rapidly. Once you make the commitment to exercise several times a week, don’t stop there. You should also change your diet and/or eating habits. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:
 
* Eat several small meals (optimally four) and a couple of small snacks throughout the day.
 
* Make sure every meal is balanced — incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits
 
* Limit your fat intake to only what’s necessary for adequate flavor.
 
* Drink at least eight 8-oz. glasses of water throughout the day.
 
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.
 
Enjoy life, we all deserve it.  Join The Challenge A Proven System With A 90-Day Guarantee – http://www.tornados.bodybyvi.com

TORNADOS HEALTH TIP #6

Living A Healthy Lifestyle

We are 5 months into 2017, it’s important to give pause and consider making some positive changes regarding the state of your health. As they say, there’s no time like the present. People the world over often make resolutions the beginning of the year to do something to better themselves for the new year.
 
It is almost Mid-way into the year, consider doing something that will benefit your overall health. The following suggestions may just help to ensure that you’re able to keep your New Year’s resolutions for many years to come.
 
1) Get yearly Checkup – An excellent place to start when considering lifestyle changes is an honest assessment of your health. At this stage, it never hurts to consult with your physician. Why not make an appointment for your annual physical exam? This way, you can continue the year with an accurate assessment of your physical state. Your doctor will be able to focus your attention on areas that are of immediate health concern. This is especially important if you’re a smoker, if you’re overweight, or if you have any significant health issues that might prevent you from performing simple daily tasks.
 
2) Drink More Water – Makes another profound difference to your health by consuming more water. Many people make the mistake of assuming that they’ve received enough water from the various pop, coffee and other beverages they’ve consumed in a day. This is not entirely accurate. Ideally,
one should consume upwards of eight, 8-ounce glasses of water per day. Water helps the body metabolize stored fats. It can also help your body cleanse itself of free radicals, which have been linked to cancer and other such ailments.
 
3) Get Moving – Exercise is yet another effective way to maintain optimal health. That’s not to say that one has to become entirely committed to working out each and every day, but it’s in every individual’s best interest to perform some form of activity 3 times per week. Physical exercise can be performed in a wide variety of ways to keep it fun and interesting. For instance, the simple act of walking is a highly effective form of exercise. It’s one that can be completed without supervision, without props, and without any previous experience working out.
 
Joining a gym has a number of direct benefits as well. Not only will you have access to some excellent equipment, but you will also benefit greatly from the fitness knowledge that most personal trainers possess.
 
4) Pay Attention to Nutrition – Diet also plays a significant role is one’s overall health. Everyone should be familiar with the dietary guidelines established by the leading health agencies and authorities. The “food pyramid” is by far the most popular set of published nutritional guidelines. The food pyramid advises people to include all of the major food groups – grains, vegetables, fruits, dairy and meat (or protein) – in their diets.
Keep in mind that the food pyramid is merely a nutritional guideline. The dietary needs of each individual will vary drastically, and what’s ideal for one person isn’t necessarily ideal for the next.
 
By following these few simple suggestions, you can take control of your health and your life in 2017. The Challenge (http://www.tornados.bodybyvi.com) is another way to create a healthy lifestyle. It is a system that provides a 90-day guarantee, proven results and it provides you the opportunity to monitor and connect with others to encourage your progress.
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TORNADOS HEALTH TIP #5

Coping With Stress

Stress comes in many forms, workplace stress, family stress, grief over the loss of a loved one, etc…Some can be avoided, but as we know, many cannot. Some people handle stress better than others, and some even thrive on it.Regardless, stress takes its toll.

Stress has been proven to rid your body of many essential vitamins and minerals. Particularly vitamins C, E, and B. This leads to lethargy, lower focused mental activities (clinically stress causes more erratic brain activity and a reduction in short term and long term memory), drying out and aging of the skin (in some), and in others an increase in the sebaceous gland activity – which usually brings pustules, acne, and rosacea – which all bring more stress
as we then become more entangled in how others view our physical appearance.

We cannot stop all stress, but we can take steps to stop or limit its toll on our skin and body. Take a full vitamin supplement every day. Eat a well-balanced diet – especially fish meat like salmon (high in omega 3’s which is proven to increase brain function and cellular activity, but it also is proven to reduce the aging process of the skin and make cuts and bruises heal faster). Eat more raw fruits and vegetables – at least 5 servings per day – you will see a notable difference in 4-6 weeks and you will feel better (along with better colon health.

Exercise more often. Aerobic exercise has been proven to release powerful hormones that actually counteract the harmful chemicals and results of stress as it will also improve your body’s abilities to cope with oxidants.

I can’t say enough about meditation and prayer. Study after study has proven a reduction in every skin and body malady even cancer symptoms from people that pray and meditate daily. Take 20 minutes every day and do this you will also live longer.

The latest rage is skin peels for a quick fix. Skin peels will slough off the top layers of skin and reveal fresher, cleaner skin. The most effective are TCA peels and phenol peels (phenol peels are dangerous and should only be performed by a licensed plastic surgeon). TCA, trichloroacetic acid, is a medium-depth skin peel that works on most skin ailments – aging skin, sun damage, even has been proven to treat and cure acne. No other skin peel can safely do all that a TCA peel can.

So there you have it – clear, younger skin to help you cope with some of the stress you are dealing with. Great advice to follow and don’t forget to always run anything new by your doctor. They are licensed for a reason and know what’s best for you.

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TORNADOS HEALTH TIP # 4

Superfoods for Healthy Hair

We’ve all learned through the years that a well-balanced diet is healthy for our body and critical for optimal health and performance. Our hair is no different A mixture of protein, complex carbohydrates, vitamins, minerals, and iron are all required for healthy, strong hair.

Good hair nutrition begins with getting enough protein, which is the building block of your hair. Then you need complex carbohydrates to help assemble the proteins for hair growth. Other important vitamins and minerals include B complex, which is associated with energy production and building good hair and skin issues, folic acid, B12, and zinc.

Hair follicles can have low energy levels just like we do. Therefore, it’s very important that you eat a high protein meal at the start of each day. Consider the following food choices for breakfast and the other daily meals in order to give your hair the healthiest opportunity to grow and thrive.

If you don’t have high cholesterol, try eating red meat twice per week. It has the protein your hair needs but also is full of B vitamins, iron, and zinc, which are all important for healthy hair. Bacon is another great choice as it’s also full of B vitamins, zinc, and protein, but since it’s also high calorie, it’s not the best choice if you’re also trying to lose weight. Eggs and egg whites are another great protein option, especially for vegetarians or those who cannot eat red meat or bacon due to dietary restrictions.

Salmon is another great protein choice and works great for breakfast, lunch or dinner. You’ll find it’s also full of B vitamins, including B12, and other vitamins and minerals.

Just be sure to keep in mind that you should also have complex carbohydrates, which feed you energy over a longer period of time than refined carbohydrates, with your protein source at meals. Brown short-grain rice is an ideal form. It’s also a good source of B vitamins and some fiber. Whole grain choices complement your protein consumption by helping organize the proteins for the hair to utilize for optimal growth and health.

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TORNADOS HEALTH TIP #3

Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness.
But if you’re like most women, you don’t always have a block of 30 to 60 minutes a day to devote exclusively to
doing your workouts.

You can still exercise–you just need to sneak in the equivalent in resourceful ways. “The idea is to keep moving,” When using the phone walk when you talk. Find whatever works for you and just move. Park half a mile from the mall and walk. Take the stairs instead of the elevator. Those little, itty-bitty things add up.

Yet as long as you make some effort each day, that motivates you onward. Success breeds success.” Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine.

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Tornados Health Tip #2

In today’s hectic and fast-paced life it’s important to spend some “me” time pampering and relaxing. Today, there are numerous relaxation options available as well as several ways to relieve stress, enjoy and rejuvenate your senses and body. A great way to experience a heaven-like, self-indulgent beauty treatment is at a day spa or a beauty salon. Beauty professionals use 100% natural and pure oils extracted from plants and herbs, known as essential oils, to cure, heal, and energize your body.

Need for Essential Oils
A good body massage at the hands of an experienced masseur is not just physically rewarding but also emotionally advantageous to your body. Massage and body massage oils are perfect for pampering and relieving the stress and tension of your body and mind. Essential oil blends are the traditional and age-old cures to enhance the feeling of being healthy, vitalized, as well as spread a general sense of positivity and goodwill. Essential massage oils, when used for messages, not only moisturize the skin but also ease muscle tension and help you de-stress and relax.

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TORNADOS HEALTH TIP #1

Dietary experts recommend that every person should eat at least five servings of fruits and vegetables every day. Increasing your consumption of fruits and vegetables is one of the easiest changes you can make to increase your level of health, lose weight and gain fitness.

The latest food guidelines recommend that adults eat five to nine servings of fruits and vegetables every day. While that may seem like a lot, it is an important goal to strive for and a very reachable one.

One reason for the recommendation that everyone increase their consumption of fruits and vegetables is that many of these foods have been shown to have strong antioxidant qualities.

Many fruits and vegetables have high amounts of many antioxidant vitamins, including vitamin A, vitamin E and vitamin C. In addition to their importance as a source of vitamins and minerals, fruits, and vegetables also provide essential dietary fiber.

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