Welcome To The SB DB Fitness And Healthy Life
Because the journey is the destination
If you have been looking for a healthy way to lose weight, then you may want to consider a meal delivery system. There are several diets that come to mind, but two of my favorites are Medifast and Nutrisystem. Below I’ll detail some of the best aspects of the Medifast diet, and then we’ll take a closer look at Nutrisystem in a later post.
An In Depth Look at Medifast:
The Medifast diet was developed in the 80’s at the Johns Hopkins University in New York to help patients shed weight before having their surgeries. The diet gained popularity because of its effectiveness. And today, Medifast diet is one of the most popular and one of the most sought after and clinically proven diet programs in the United States.
The diet claims that you can lose up to two to five pounds a week and one to two pounds a week thereafter. The diet was designed around the concept of eating six times a day. The Medifast Meal plan consists of 4 Medifast meals, 2 lean and green meals and 1 healthy snack. Just eat six times daily and once every two to three hours.
For the four Medifast meals, there are over 70 delicious options like shakes, bars, breakfast foods , pastas, soups, and desserts. Every meal is rich with vitamins and minerals, with low fat and provides adequate protein that is needed in losing weight effectively.
The calories, portion and carbohydrates are controlled and with the right mmix of macro and micro nutrients.
The 2 lean and green meal includes 5 to 7 ounces of lean protein, about 3 servings of vegetables and up to 2 servings of healthy fats.
You can choose a healthy snack to add to your meals. A healthy snack includes fruit, yogurt or even pasta.
There are many Medifast recipes to choose from which are great tasting and very easy to prepare.
There are several flavors of Medifast shakes- French Vanilla, Dutch Chocolate, Banana Crème, Orange Crème, Strawberry Crème, and Swiss Mocha.
The Medifast weight loss bars are fortified with vitamins and minerals and are balanced meal replacements with fewer calories and high in protein and bigger in taste. Some of the available flavors are- Peanut Butter Crunch Bar, Cookie Dough Chewy Bar, Peanut Butter Chocolate Chip Chewy Bar, Caramel Crunch Bar, Cinnamon Roll Crunch Bar, Fruit and Nut Crunch Bar, Lemon Meringue Crunch Bar, Oatmeal Raisin Crunch Bar, Strawberry Crunch bar and Caramel Nut Maintenance Bar.
There are also Medifast Breakfast Collection which offers Cinnamon and Brown Sugar Cereal Crunch, Mixed Berry Cereal Crunch, Chocolate Chip Pancakes, Original and Spiced Pancakes, Apple Cinnamon Oatmeal, Blueberry Oatmeal, Maple and Brown Sugar Oatmeal, Peach Oatmeal, Sugar-Free Syrup- Naturally and Artificially Flavored.
Medifast drinks are also available in the market- Cranberry Mango Fruit Drink, Calorie Burn Cappuccino and Hot Cocoa.
The Medifast Dessert Collection includes: Chocolate Pudding, Blueberry Muffin Soft Bake, Brownie Soft Bake, Chocolate Chip Soft Bake, Gingerbread Soft Bake, Chocolate Mint Soft Serve, Coffee Soft Serve, Mango Soft Serve and Peanut Butter Soft Serve.
Medifast products also include crisps and crackers for snacks. They offer Apple Cinnamon Crisps, Barbecue Crisps, Parmesan and Olive Oil Crisps, Multigrain Crackers, Rosemary Sea Saly Crackers, Cheddar and Sour Cream Popcorn and Sea Salt Popcorn.
The Medifast Meals come in individual packs that you can mix with water and is microwavable. The products are available and in a wide variety of foods and flavors. These includes soups, stews, chili, oatmeal, shakes puddings among others.
Beyond Medifast, there are other diets that work great too – and they don’t always have to be meal delivery! Shop around, and you’ll something that works for you :-).
Focusing on a healthy diet is not a thing to do only when trying to lose weight. Your nutrition should occasionally be boosted with some super healthy foods that are great sources of fiber, vitamins, antioxidant compounds and healthier types of fat and sugar. These foods will reduce your risk of heart diseases, help your immune system stay in top form and improve your overall feeling of strength. We have picked and overviewed three excellent foods in this article that fulfill all of the aforementioned characteristics. These foods are, also, available, affordable and quite simple to prepare for a meal.
Salmon beats heart diseases
Various heart diseases are number one cause of health problems and deaths worldwide. This mostly occurs due to a diet packed with unhealthy fat which increases blood levels of cholesterol and triglycerides.
Fish is recommended as the type of meat containing omega-3 fatty acids that protect your body from cardiovascular diseases, but salmon is an absolute winner among types of fish. Grilled, smoked or baked, accompanied with various salads or cheese, salmon is always a perfect choice of healthy and tasty food. Fight atherosclerosis, blood clotting, heart attacks and arrhythmias with meals based on salmon.
Detox your body with broccoli
If you want to increase the intake of vitamins, minerals and various phytonutrients that will strengthen and detoxicate your body, enrich your diet with vegetables. Broccoli is a precious food, packed with iron, folate, vitamin C and vitamin A.
These vitamins help your body regenerate, fight various invaders, improve your vision and eye health, give shine and elasticity to your skin and boost your immune system. If you want to make real healthy food bomb, add tomato juice with cooked or fried broccoli, some light meat and cheese with it to balance the taste.
An apple a day…you know the saying
This quote truly says it all. An apple a day will keep a doctor away for sure. This omnipresent fruit is an excellent source of fiber, fruit sugars, and vitamin C. It is easy to digest, you can prepare it in so many ways or even better, consume it fresh. Apples will regulate your cholesterol and sugar blood levels, prevent blood clotting, keep connective tissue and blood vessels strong and healthy and take care of your dental health.
And you can just grab one and eat it on your way to work.
With the new year coming, everyone’s writing down their new year’s resolutions. It’s funny that to-do lists of too many people include “weight loss.” Unfortunately, too many people don’t stick to this plan or they try but fail to realize it. If you are determined to get rid of few pounds, we suggest you follow some of the instructions we reviewed in this article. Guidelines are written by professional fitness instructor to help you find the best way of losing weight.
Few general pieces of advice
Decide you want to do it and prove it. Occasional exercising won’t do the thing. Consistency is necessary. It’s better to stick to three times a week exercising, but to keep it regular, than to jump between five times and once a week.
Also, there’s got to be a 100% of your strength invested into every training. It’s more effective if you train three time a week with maximum effort than five times a week with an average investment.
Guaranteed results with interval training
To burn your calories successfully, you have to speed your metabolism up. Most fitness instructors agree that this is achieved through so-called interval training. The idea of this type of training is to activate as many as possible groups of muscles.
To make sure your heart beat spikes between high and low pulse rate and to combine cardio with strength training. Indoor cycling or jumping rope are two great examples of these types of training.
Good old running and swimming
With a pair of cozy sneakers and headphones in your ears, all you need is a strong will to burn your calories effectively. Running keeps your whole body in action and keeps you outside in the fresh air, so sufficient supply of oxygen will boost your metabolism.
However, if you want the advanced level of exercising, try sprinting up the hill. A similar effect is achieved with swimming, which can be more pleasant and fun.
Resistance training is a must do
Whether it’s the kind of exercises where you work against your weight or added weights, these types of work outs give obvious results after quite a short period. Using weight in the local gym can do just enough.
Above all, don’t forget to include resting day into your exercising schedule, which is as important as any training you do.
Too many fitness beginners are overwhelmed and confused with tons of information about the best training methods, the best diets, trick to bring them the desired results in no time and various similar topics. The field of discussion is huge; many laymen are feeling free to give advice and consequentially there’s too much false information circling. One of the most controversial matters is a discussion about supplements.
The first and the most important thing about supplements that beginners should understand is that supplements are not progressed starters, they are enhancers. You do not fix your fitness problems and deficiencies with supplements as a magic pill. Your fitness progress should be based on efficient training supported with an adequate diet.
Only when you are making an obvious progress with your training, when you have reached a certain level of form and strength and when your diet is providing you with enough calories from the right nutrition, only then you should consider enhancing your progress with supplements. It is recommended to pass at least one full year of progressive training before considering adding supplements into your routine. Another common misbelief is held by skinny people complaining they have troubles gaining weight. Supplements are not a quick fix for this problem, a better diet is.
Plenty options in the market
If you decide to augment your workouts to get the maximum effect you can, you may consider some of the supplements available in the market. The list of available products is pretty long, and these things are not cheap. So, pick those that will strengthen you in your weak spots. Some of the most frequently used supplements include protein powder, multivitamins, fish oil, creatine and D vitamin.
We recommend these three
Fish oil, Vitamin D and Protein powder are our choices when suggesting supplements. Fish oil is rich in omega-3 fatty acids and will protect you from inflammation and heart diseases. Vitamin D will take care of your bones and get rid of chronic fatigue.
Protein powder will provide building material for the muscles and help them recover after intense training. So if you want to be healthy and strong we suggest to start using these supplements.
Two-thirds of our bodies is built of water containing various substances necessary for normal functioning of the body. Without water, the cells in our body suffer and malfunction, which results in various symptoms in the long run. Regular sufficient hydration of the body is crucial for your health, and you should make sure to supply enough water through liquids and food with high water percentage you take in. Most of our fluid needs are met via drinking water, but a smaller share of it is provided through foods, such as tomatoes, soups, celery and many others.
Water play crucial role in your body
Body temperature is regulated by water. Water controls calorie intake and catalyzes digestion. It hydrates your skin and lubricates your bones, eyes and joint.
Water is necessary for kidneys to function properly and eliminate waste from the body. Water keeps concentrations of various substances balanced and provides normal blood pressure.
Working out increases needs
Regular everyday fluid needs vary between two and three liters of water. However, there are some conditions or situations when the body requires to be hydrated more than usual. Every time your body temperature is higher; you are losing water, and you have to compensate it. In the case of vomiting, diarrhea or fever, increase the intake of fluids.
Exercising speeds your metabolism and consume body’s supplies of all substances, water included. Sufficient hydration during working out is crucial to keep the body in form, prevent dehydration and muscle pain.
How to recognize dehydration?
Signs and symptoms of dehydration are often unspecific, and people don’t associate them with the lack of water. If you experience headaches, troubles concentrating, bad breath and dry mouth, constipation, a sudden craving for food.
Decreased the amount of total daily urine, fatigue, pain in muscles and joints, faster heart beats or dry skin, dehydration might be the cause.
How to prevent dehydration?
Drink plenty water per day, at least 2L and choose food rich in water. Avoid alcohol, sugar-containing drink and caffeine. Drink more water if you are physically active. Add lemon to water and carry a bottle with water when going out. Start and finish your day with a glass of water.