Fortunately, it’s possible to get rid of the large midsection that bothers you so much.
]]>Top 7 Ways to Defeat Belly Bloat
Belly bloat isn’t easy to beat. You try to diet, exercise, and wear different clothes. You try supplements, pills, and shakes. Yet, the bloat won’t disappear.
Fortunately, it’s possible to get rid of the large midsection that bothers you so much.
Before you give up and resign to living with a large tummy, try these ideas to help you defeat belly bloat:
Belly bloat doesn’t have to be a permanent part of your shape. Use these strategies and win your battle with bloat and get rid of that swollen tummy. For any additional recommendations or a personalized treatment plan, contact us today to book an appointment in Naturopathic medicine or Nutrition.
]]>The studies and research done for ashwagandha, make it one of the best-known, proven to work herbs.
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Indian Ginseng, also known as “ashwagandha” has long been known for being a potent, non-toxic plant.
In ayurvedic medicine, ashwagandha is used to treat and alleviate a variety of conditions but can also be used to improve overall health and longevity in generally healthy people.
In this article, we’ll give you insights on this herb, its contents and how to supplement with it.
Let’s get to it!
The thing about ashwagandha is that it contains a flurry of potent, active ingredients, such as:
1. Alkaloids
2. Steroid lactones
3. Vitaminoids
All of these have active effects on the central nervous system, immune system, cardiovascular and respiratory systems, as well as the lymphatic system.
In ayurveda (healthy lifestyle indian system), ashwagandha is classified as a “rejuvenating” ingredient.
It is expected to improve health on both a physical and mental level, but also help the body renew cells and fight over diseases and conditions.
Due to its wide variety of active compounds, ashwagandha is used in the treatment of many diseases that affect health.
A fun fact is that the latin name of the root is “Withania Somnifera” and that basically means “sleep-inducing” when literally translated.
That is to say that Ashwagandha can have a positive effect on your stress levels, helping you lower them.
The studies and research done for ashwagandha, make it one of the best-known, proven to work herbs.
All these studies point us to the conclusion that ashwagandha is potent for:
1. Anti-Inflammation
2. Immune Modulation
3. Anti-Stress
Besides all of that, ashwagandha is known for having anticancer substances in the root extract.
In Ayurveda, the ashwagandha brew is expected to improve overall health, longevity and quality of life.
This plant is generally considered safe when supplemented with in proper amounts.
There is only one single documented case of intoxication, where a young woman developed thyroid intoxication symptoms, after increasing her intake.
Needless to say, everything in excessive amounts may be harmful, so consider your intake and current state.
Due to the nature of its active ingredients, there are certain instances when supplementing with ashwagandha is not recommended.
Make sure to advise with your doctor if you fall into any of the categories below:
1. Pregnant/lactating women
2. People with thyroid disease
3. People that already use prescribed medicine
Ashwagandha is a plant, used in many formulations of supplements, so odds are you will stumble upon some of those products.
Your best bet is to use the recommended dosage on the product label. RESIST- By F&F, is offered in a formula that contains 1300mg Ashwagandha and 10mg Black Pepper (to help absorption) per 2 veggie capsule serving.
It is a fact that your protein, fats and carbs play a major role in your health, but the truth is that there is much more than just calories and macronutrients.
Finding certain plants and learning how to use them for their active substances, may be one of the most nourishing things you can do for the body.
Ashwagandha is a perfect example for such a plant, as it is viable for stress management, recovery, inflammation and a variety of conditions and diseases.
Try this root and see the benefits for yourself!
More about RESIST – by F&F
Advanced Stress Resistance and Energy Boost Formula
Available here: https://www.thefitandfabulous.com/collections/nutrition-and-supplements/products/resist-ashwagandha-formula
Ashwagandha 1300mg with 10mg Black Pepper
Combat the effects of stress on your mind and body! Are you lacking energy? Having a hard time dealing with anxiety, depression, or stress? Do you want a healthy, refreshing, natural boost of adrenaline? Have you heard of Ashwagandha? Here are just a few of the benefits of this intensely important supplement:
Ashwagandha has shown significant results in repairing and fighting off the damaging effects of stress. It has demonstrated the ability to repair the brain, reduce long term age and stress related damage, and act as a weapon against tumors. Ashwagandha is considered one of the most important supplements to take. It has shown significant results with anxiety, depression, fighting tumors, helping repair and slow progression of neurodegenerative diseases like: Parkinson’s, Alzheimer’s, dementia and memory loss.
* The adrenals produce cortisol and help the body regulate weight and immune responses. By supporting adrenal health, Ashwagandha supplements help as a cortisol reducer and organic stress support supplement.
**Third-Party Tested, Organic, Non-GMO, Vegetarian, Gluten-Free, Titanium Dioxide-Free, Silicon Dioxide-Free. It is manufactured in a cGMP, FDA registered and inspected facility.
†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
]]>With summer now upon us, I thought it would be a good time to remind everyone about the importance of adequate water intake and share some tips on how to ensure you are drinking enough (water, I mean drinking enough water…).
Benefits of Optimal Water Intake
Besides the importance of essential nutrients from food, you have to consider the impact of water consumption.
Oftentimes, dehydration is the cause of perceived exhaustion, fatigue, brain fog, and headaches, without you even realizing it.
If you consume optimal amounts of water each and every day, you will be able to:
1. Prevent headaches
2. Nurture bodily processes
3. Improve skin health
4. Optimize athletic performance
5. Help your joints lubricate better
Optimal water consumption depends on many individual factors, as well as the environment you‘re in (i.e if it‘s hotter, you‘ll need more water).
A general rule of thumb, however, is to never reach excessive thirst, as this is the first sign of dehydration
Carry a small bottle and develop the habit of having a couple of sips every now and then.
The best way to know if you‘re well-hydrated is to monitor the color of your urine - If it‘s light and almost transparent, you‘re good to go. If it‘s yellow, it is likely that you are dehydrated.
Consider it a bonus that quality water is easily accessible and use that as a tool to give the body what it needs!
Affirmations to help me reach my water intake goals:
I drink plenty of water to keep my body healthy.
As soon as I rise each morning, I pour a tall glass of water for myself to start the day. My goal is to drink at least eight glasses of water each day.
I drink a glass of water before every meal to get one glass closer to my goal and to help keep me from over eating.
Throughout the day, I take breaks specifically to rehydrate my body. Drinking sufficient amounts of water is essential to my productivity. My body’s level of energy is directly related to the amount of water I drink.
Drinking water prevents me from becoming lethargic and slow. The more water I drink, the better my body feels, enabling me to be more efficient at my work. If my body is healthy, I am able to focus and give my best performance.
Making time to drink water is easy for me because I understand the benefits of water. I also understand the harmful effects of dehydration on my body.
From my brain to my skin, every part of my body needs water. The more water I drink, the better I feel. My skin is radiant and strong because I drink the amount of water my body needs each day.
When I go to a restaurant, I always order water because not only is water better than caffeinated beverages, but it could also save me an average of two hundred dollars each year in restaurant bills alone.
Today I choose to drink at least eight glasses of water. I embrace my goal with a positive attitude because drinking enough water is easy and beneficial.
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Do you feel a little uneasy about swimsuit weather?
If so, try following these simple strategies to trim and tone. They may make the difference between having a self-conscious summer and enjoying fun in the sun.
Trim Your Body
Trimming your body likely involves losing a few pounds. Thankfully, all it requires is a little bit of discipline and patience to acquire these weight-reducing habits.
Remember, for a more personalized approach, as a nutritionist and naturopath, I can tailor a program that is fit to your specific needs and goals. So please, do not hesitate to reach out to me for a one-on-one consultation. Did you know that if you have private insurance, it might even be covered? Imagine finding a weight-loss and wellness coach that costs close to nothing??!!
In the meantime, here are some quick and easy to apply strategies that can help you shed a few pounds between now and when you put on that bathing suit:
Tone Your Body
Toning your body involves increasing muscle strength and definition. When you increase muscle definition, you look stronger and in great shape.
These simple strategies will help you tone up for summer:
Of course, always do warm-up and cool-down stretches before and after your workouts.
If you try even a few of the suggestions above, you'll come out ahead for summer. Before you know it, you'll feel more comfortable in a swimsuit and ready for the beach!
]]>If you want to lose weight, it’s important to know what foods to eat, and when to eat them. The meals and snacks you consume before and after exercising give you energy, prime your metabolism, and help you drop more pounds. Study these tips before you head to the gym.
How to Eat Before You Work Out
Forget the myth about exercising on an empty stomach. You’re likely to wind up losing muscle, and your performance will suffer. Give your body what it needs to train hard.
How to Eat After You Work Out
Exercise uses up the glycogen stored in your muscles. In order for your body to recover and keep burning calories efficiently, you need to replace those stored carbohydrates. Here’s how to refuel.
Lose weight faster and more safely by putting the power of nutrition to work for you. Enjoying delicious and nutritious snacks and meals before and after exercise will give you the energy you need to lift weights or run for miles. You’ll slim down without having to go hungry when you combine physical activity and a balanced diet.
On a special diet? Keto? As a certified nutritionist I can help you optimize your pre and post work-out snacks to your specific dietary preferences. The actual number of possible combinations is endless, lets work together to find the best fit for you specifically.
]]>by Ingrid Marini
Today I want to share with you a very basic and general approach to developing a work-out plan that is focused on health. It is not tailored specifically for anyone but can help you get motivated and also highlights the importance of exercise in your daily schedule to help improve your overall health.
There are many different reasons to work out. Maybe you want to get ready for bathing suit season or train for a marathon. However, the most important goal is taking care of your overall health, so you can increase your chances of leading a long and active life.
At the same time, your options can seem overwhelming. Many gyms are full of fancy equipment and offer a wide variety of group classes. Even if you work out at home, you may be wondering what gear to buy and which activities to do.
Make the most of the time and energy you put into working out. Learn how to design workouts focused on your health and wellbeing.
Here is what I suggest you do:
Establishing Your Personal Priorities
Of course, taking care of your health covers a wide range of concerns. Consider your individual needs and talk with your doctor or we can have a discussion to help identify what's most relevant for you.
Consider these ideas:
1. Manage chronic conditions. Lifestyle choices play a big role in many medical conditions such as diabetes and heart disease. Staying active can relieve some symptoms and may even help you avoid needing medication or surgery.
2. Slim down. Losing just 5 to 10 percent of your body weight can lower your blood pressure and help control your blood sugar. Burn calories by going to the gym and moving around more throughout the day.
3. Increase energy. Are you too tired to ride your bike? Physical activity fights fatigue by making your heart and lungs work more efficiently.
4. Prevent injuries. More than 95 percent of hip fractures are caused by falling, according to the Centers for Disease Control. Working on your balance could keep you out of the emergency room.
5. Live longer. Do you want to spend more time with your family and enjoying activities you love? A Harvard University study found that just 15 minutes of physical activity each day can add 3 years to your life span.
6. Protect your brain. Physical activity affects your mental health too. The benefits include reducing anxiety, depression, and some forms of dementia.
Designing Your Workout
Regardless of your age or physical abilities, there are activities that can be safe and fun for just about anybody.
Try these tips for developing a well-rounded fitness program:
1. Condition your heart. Current guidelines recommend at least two and a half hours of medium activity or an hour and fifteen minutes of strenuous activity each week. If running is too high impact, try swimming or use a rowing machine.
2. Build strength. Aim for 2 to 3 days of resistance training each week, so your body will have time to recover between sessions. Lift weights or do body weight exercises like push-ups and squats.
3. Increase flexibility. Stretching relieves stiffness and soreness, enhances your posture, and increases your range of motion. Spend at least 10 minutes doing static stretches after each workout when your body is already warmed up.
4. Achieve balance. In addition to preventing falls, improving your balance helps you to relax and think more clearly. Try standing on one foot while you brew coffee or talk on the phone.
5. Think big. Do you struggle to fit your workouts into your busy schedule? Activities that target large muscles and multiple muscle groups allow you to accomplish more in less time. They can also enhance your coordination.
6. Do intervals. HIIT or high intensity interval training is another smart strategy that is based on alternating between strenuous and gentler movements. You will burn more calories in less time.
7. Be consistent. When exercise becomes a regular habit, it’s easier to stay motivated, avoid injuries, and see results. If you miss a session, get back on track as soon as possible. It is also important to give yourself rest days. You will deserve them and it makes a schedule easier to follow.
Are you ready to give it a try? OF COURSE YOU ARE!
Exercise benefits your body and mind. Make working out part of your healthy lifestyle, along with eating a nutritious diet, sleeping well, and managing stress.
At THE FIT AND FABULOUS, I remain available to answer questions and work with you to find the best solution, built with your goals in mind, and help you meet these objectives. With studies in Personal fitness, naturopathy and nutrition, I am certified and best suited to guide you from day one, readjust as needed and offer you support, motivation and tools to ensure success.
YOU are unique. Let’s build a plan together that is as unique as you are. Remember, the reason you are doing this is to make your life better. YOU GOT THIS! Book a one on one appointment today at https://bit.ly/3dvYQJz
Ingrid Marini, N.D.
The Fit and Fabulous
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