Lifting Weights for Toning for Women

Trends in health and fitness have focused on gaining and toning muscle mass in the past with little to no flexibility on its applicability in certain people. As a result, most people who workout are associated with bulging muscles, giving people, especially women, many misconceptions about weight lifting.

Women consequently avoid lifting weights altogether because they don’t know there are programs for lifting weights for muscle toning for females, resulting in many women missing the advantages of having increased muscle strength potential and, muscular and cardiovascular endurance.

Breaking Myths Lifting Weights for Toning for Women

Breaking Myths: Lifting Weights for Toning for Women

Most women have the misconception that if they lift weights, they will bulk up and become dense with muscle mass as men do. Little do they know that lifting weights for toning for women can give them benefits which they can’t experience or which will be hard to acquire in doing otherwise.

The thing with weight lifting is this – you won’t bulk up unless you also bulk up your diet. As a matter of fact, lifting weights can tone and shape your body by helping you burn those extra calories!

All that matters is for women to follow the appropriate workout plan for females and train for the results they want.

Start a Beginner Strength Training Routine for Weight Loss

There are many reasons why lifting weights can help women burn fat and tone their muscles without giving them too much muscle mass. Women who are new to workouts often start with a beginner strength training routine for weight loss to burn excess fat and for their muscles to start showing.

They usually begin by having several sessions in a week and lift light weights to give their bodies time to adjust. As they achieve their desired fitness level, women subsequently become sexy, healthy and toned especially around the arms and waist.

So, it is vital to follow the appropriate toning workout plan for females to lose fat, tone muscles and build stamina.

Preparing a Toning Workout Plan for Females

Women have to determine what their objectives are before starting a strength training program. For women who want to gain muscle mass, they must lift heavy weights while consuming food packed with proteins.

For women who just want to maintain their physique, they can just follow normal strength and cardio routines while making sure they’re watching their diet.

To get the best out of each workout, planning a toning workout program for females with an expert is a good option. Otherwise, they can just start strength training for women at home.

Preparing a Toning Workout Plan for Females

Strength Training for Women at Home

Women should not want to miss the benefits weight lifting can offer by considering following a toning workout plan for females.

Most of these routines involve a mix between beginner strength training routine for weight loss and cardiovascular exercises, and the good news is, ladies, can still follow strength training for women at home especially when gym appointments are not an option. Follow us for more workout training tips!

5 Tips For A Healthy Relationship

A lot of failed relationships have turned out over the past years due to domestic issues such as violence, irreconcilable differences, or third party allegations.

Regardless of the reason, all of these failed relationships stem from couples being unable to recognize the manifestations or the characteristics of an unhealthy relationship early on during their relationship, thereby failing to prevent these from happening.

In turn, many professionals who render marriage counseling services, teach couples the characteristics of a good relationship and provide tips for a healthy relationship to keep these problems from happening.

Learning how to build a healthy relationship as early as the dating stages is sure to help establish a strong relationship.

characteristics of a good relationship

How to Build a Healthy Relationship

It is imperative for couples to learn how to build a healthy relationship as early as during the dating stage because as they all say, a house built on rock can remain steadfast even as the strongest storms and flood waters attempt to break it down.

Building a healthy relationship early on can make your relationships grow healthier and stronger in the later stages to keep you and your kids happy today.

The key to it is to keep communication open and to ensure characteristics of a good relationship are properly maintained. This can be done by ensuring tips for a healthy relationship are promptly followed and employed.

Tis for a Healthy Relationship

Several tips for a healthy relationship can be followed by couples to avoid the characteristics of an unhealthy relationship from manifesting and to improve the security which couples need with each other.

In turn, loving couples who can keep their relationships in good health can spare their family, especially their kids, from unnecessary pain. Some of these tools or ways to keep relationships healthy are:

  1. Having Intimate Sexual Encounters with Your Partner. Sex can form or strengthen the bonds you have with your partner.
  2. Having open communication, free from judgment. Talk problems out and discuss solutions.
  3. Keeping each person affected secured and loved.
  4. Making the relationship an experience which facilitates growth.

These are only some ways you can keep your relationship healthy. In this regard, the characteristics of a good relationship are sure to manifest while avoiding the characteristics of an unhealthy relationship altogether.

how to build a healthy relationship

Characteristics of a Good Relationship

With the tips mentioned earlier, couples and families must take note of traits which make relationships happy, healthy and don’t include std symptoms. Some of these include:

  1. Trust
  2. Respect
  3. Open Communication
  4. Honesty

Ideally, these traits should manifest in your relationship with another person.

There are no perfect relationships, and some of these characteristics may fail to show occasionally, but as long as communication is open, you are sure to avoid the characteristics of an unhealthy relationship from appearing.

Avoiding the Characteristics of an Unhealthy Relationship from Appearing

Several traits mark or determine the health of a relationship between couples. It is imperative to keep it healthy by being mindful of the characteristics of a healthy relationship to avoid the unhealthy ones from manifesting.

Characteristics such as distrust and manipulation are the main markers of unhealthy relationships. Keep in mind to maintain a healthy relationship by following certain tips and by remembering what characteristics must manifest between couples.

Top Health Trends For Women in 2017

Many health trends for women have arisen in the past years, with some doing more harm than good.

The trends in the health and wellness industry were scrutinized over the years to ensure women are benefitting from them, thereby resulting in an increase in the health and wellness industry growth rate in the following years.

So, with constant innovations which lead to healthier lifestyles surging, knowing which top health trends in 2017 work, and which don’t, is imperative to ensure the top trends in 2017 are worth a shot.

health and wellness industry growth rate

Not All Trends in the Health and Wellness Industry are Beneficial

Over the years, many health trends for women and men have been debunked as harmful instead of being beneficial. In turn, a lot of researchers have given attention as to how the trends in the health and wellness industry can be made safer for testing either to warn or to encourage the public whether the latest trends in health and wellness industry is worth a try.

Toxicity testing protocols have been developed to test products for model organisms to check and observe for unwanted toxicity.

One of such trends debunked is whitening capsules prominent in Asia, where medical technology enabled the detection of traces of mercury in these products, which can cause neural disorders when taken too often.

With medical research and diagnostics working with the health care industry, health trends for women and men are now safer, since side effects are being discovered more rapidly.

How Health Trends for Women has been Made Safer

With the plethora of health trends for women flooding the market, a global movement encouraging women to watch for mortality reports is also rising.

Many products marketing women’s fitness disparities claim they can help ladies get in shape with little to no training and with minimal need to cut on food.

The problem with these health trends for women is that some women may experience unwanted side effects because of the use of such products.

As mentioned earlier, mortality tests using model organisms are being conducted by many healthcare practitioners to warn women of possible dangers.

Top Health Trends for 2017 You Should Try

With health trends for women becoming safer, a list of the top health trends in 2017 shouldn’t be overlooked.

These trends aim to make life easier and healthier, given that these patterns can cater to the younger and the older population. Some of these trends include:

  1. Athletic Fashion
  2. Fermented or Anti-inflammation Foods
  3. Fitness Innovations
  4. Natural Look for Healthier Skin
  5. “Clean” Living
  6. Playing More Sports

With these trends rising this year, statistics have shown how the health and wellness industry growth rate is increasing to cater to men and women and promote fitness.

One of the more surprising ones is the increase in women of all ages looking to play recreational sports more, much like men have always done in rec leagues and softball leagues. This is a great sign that women are wanting to stay healthy and lead active lifestyles. One of the best ways to get into playing a sport that can be done very easily is to play basketball as all you need to do is look for the best portable basketball hoop review article online and you can have one of the best basketball hoops right in your driveway in no time.

trends in the health and wellness industry

Are you Contributing to the Health and Wellness Industry Growth Rate?

Trends in healthcare and fitness are slowly becoming safer and more beneficial for both men and women.

Over the years, changing trends have enabled many people to experience health and fitness innovations which have proven to be helpful with little to no side effects.

Keep your list of these trends updated, check the facts of potential therapeutics before taking them, and enjoy a boost in your overall wellness today.

Supplementation to Lower Blood Sugar

Dietary supplements taken for the purpose of decreasing blood sugar may be popular — after all, more than 9 percent of the American population (29.1 million people) is diagnosed with Type 2 diabetes — but research on their safety and efficacy is lacking.

Common and exotic supplements, including cinnamon, chromium, amino acids, herbs and plant extracts, often are touted to reduce hyperglycemia (high blood sugar) and stabilize blood sugar “naturally.” They may be taken alone, blended together in hopes of more pronounced results or used in combination with other oral or injectable medications, such as Metformin or insulin.

While there is evidence that certain dietary supplements can decrease blood sugar, many come with potential dangers. Aside from the obvious risk of hypoglycemia, other considerations include interactions with medications, liver problems and gastrointestinal issues. In addition to generally inconclusive research on the safety of dietary supplements for people with diabetes, potential interactions between dietary supplements and diabetes medications have not been well-studied.

Although chromium has been studied in the treatment of hyperglycemia, much of the research on this trace mineral is inconclusive or conflicting. There is some evidence that taking this mineral in the form of chromium picolinate can decrease fasting blood glucose, insulin and glycosylated hemoglobin (HbA1c), and increase insulin sensitivity in people with Type 2 diabetes. However, caution should be taken by those with liver problems, weakened immune systems (such as organ transplant recipients), depression, Parkinson’s disease, cardiovascular diseases and patients who are taking medications that lower blood sugar. Chromium can cause toxicity if taken chronically or in excess, which also may occur if taken in combination with other dietary supplements that contain chromium.

Alpha-lipoic acid is a compound that the Natural Medicines Database lists as “possibly effective” in improving insulin sensitivity and fasting blood glucose levels in people with Type 2 diabetes. In addition, some research has shown alpha-lipoic acid may improve blood sugar levels among individuals with Type 2 diabetes, but evidence remains conflicting and higher-quality studies are needed to provide more definitive recommendations. Note that dietary supplements such as alphalipoic acid and chromium can cause gastrointestinal distress.

Cinnamon is another common supplement used to decrease blood sugar, although researchers have found risks among people with diabetes. Further, no clear benefits have been found. For example, a 2012 systematic review of 10 randomized controlled trial studies did not support the use of cinnamon for Type 2 diabetes. In some people, supplementing with cinnamon may even worsen liver disease and interact with blood thinning medications.

The Informed Imbiber: Why Researchers are Still Debating the Health Effects of Alcohol

Most nutrition experts would agree that a holiday cocktail or midnight toast on New Year’s Eve is not likely to affect one’s overall health — assuming the imbiber is not in a group that should avoid alcohol, such as pregnant or breast-feeding women, children, people with certain health conditions or those who are taking medications that may interact. But there is a new wave of skepticism about studies suggesting potential benefits of drinking alcohol and prompting headlines such as “11 Ways Alcohol Is Legitimately Healthy” (Greatest.com, 2012) to “8 Reasons Drinking Alcohol Is Actually Good for You” (Shape, 2015).

At the center of the debate is a J-shaped curve representing the relationship between alcohol consumption and mortality, with abstainers and heavy drinkers having higher mortality risk than light-to-moderate drinkers. In 2003, a high-profile systematic review of the health risks and potential benefits of moderate alcohol consumption supported this relationship regarding coronary heart disease and ischemic stroke. Other researchers observed similar J-shape curves with respect to risks for Type 2 diabetes, hearing impairment, hip fractures, dementia, liver cirrhosis and other conditions.

However, a steady stream of scientists has been raising questions about the quality of these studies. In particular, a 2016 meta-analysis reports many researchers did not differentiate between the kinds of “abstainers” (the group to which moderate and heavy drinkers were compared). Specifically, those who had never consumed alcohol, those who had previously consumed alcohol but since stopped, and those who did not consume alcohol every day but did so on occasion, often were lumped into the same samples.

Furthermore, critics assert that “abstainers” who are former drinkers often stop consuming alcohol because of sickness or frailty — suggesting this group may be biased toward ill health. A 2009 meta-analysis of studies in which “abstainers” referred exclusively to lifelong abstainers (and did not include former or occasional drinkers) found them to be at equal risk for all-cause and cardio mortality as “light” or “moderate” drinkers.

Other cohort study challenges include accounting for genetic predisposition, body size or shape, metabolism and lifestyle factors such as smoking, eating patterns and physical activity. On the flip side, many of the same challenges exist for cohort studies investigating causal relationships between alcohol consumption and disease, including various types of cancers. This becomes even more complicated when studying beverage-specific effects on health, since populations who drink mainly wine (or beer or another form of alcohol) likely will be impacted by other cultural influences, socioeconomic status and access to regular health care.

What everyone does seem to agree upon are the significant health risks associated with overconsumption of alcohol and binge-drinking — neither of which is unheard of during certain celebrations or holiday seasons. So for now, alcohol messaging remains largely unchanged: Enjoy a holiday libation, but do so in moderation.

Is Spirulina a Miracle Cure-all?

Arguably the “superfood” of the moment, spirulina is associated with a number of health claims, from curing allergies and candida to detoxifying the body and aiding in weight loss. Does this blue-green algae deliver, or is it all health hype?

As it turns out, these claims are backed by little science and likely surfaced due to spirulina’s impressive nutrient profile. One ounce, or approximately 4 tablespoons, of dried spirulina contains 81 calories, 16 grams of protein, 60 percent of the daily value of riboflavin, 44 percent of the daily value of iron and thiamin, 14 percent of the daily value of magnesium and 11 percent of the daily value of potassium.

The Natural Medicines Comprehensive Database lists all health claims associated with spirulina as having insufficient evidence to rate, and warns that women who are pregnant or breast-feeding should avoid it. There also is some evidence that spirulina could interact with anticoagulant, antiplatelet and immunosuppressant drugs. Due to its high protein content, people with phenylketonuria, or PKU, should not consume spirulina.

After the Natural Medicines monograph was updated in 2015, a double-blind, placebo-controlled, randomized trial of 40 individuals with hypertension was published in 2016. It found that consuming 2 grams of spirulina for three months led to improved BMI, body weight and blood pressure in this small sample. While spirulina is very protein-dense and these results seem promising, there is not enough information at this time to recommend it as a supplement for specific health conditions.

Due to its growing popularity, spirulina is cultivated in ponds and mass-produced all over the world, including Hawaii and China. Spirulina’s distinctive and strong seaweed flavor leads many people to consume it via capsule, while others mix the powder form into water, juice or smoothies. Contamination by toxins and heavy metals is a serious concern, so it is important to choose a spirulina supplement with reliable third-party testing and quality assurance.

Taylor Wolfram, MS, RDN, LDN, is an associate editor of Food & Nutrition and a dietetics content manager at the Academy of Nutrition and Dietetics.

Understanding Weight Neutrality

One does not need to go far to find harrowing statistics about obesity.

According to National Health and Nutrition Examination Survey data, obesity in adults more than doubled over half a century — from 13.4 percent in 1962 to 38.2 percent in 2014 — and the National Bureau of Economic Research reports the estimated annual health care costs of obesity-related illness to be nearly 21 percent of annual medical spending in the United States.

With links between higher body mass index and increased risk for disease, including Type 2 diabetes, cardiovascular disease and certain cancers, public health messaging to the masses and patient advice from medical practitioners have centered on weight loss as both prevention and treatment for many chronic diseases. However, there isn’t a single therapy (dietary, surgical, pharmaceutical or otherwise) that has been shown to sustain long-term weight-loss maintenance in a significant number of people.

Researchers are only just beginning to understand the myriad factors that affect body weight and body fat, including genetics, hormones, medications, diseases, age, sleep, stress, environmental pollutants, sex, ethnicity, socioeconomic status, dietary quality and physical activity. And some epidemiological studies actually support conflicting theories on body weight and health.

For example, the “Obesity Paradox” refers to the anomaly of some people with BMIs in the overweight and obese categories, especially older adults and even with chronic disease, outliving people with normal BMIs.

“In general, there is a strong relationship between BMI and health outcomes,” says Hollie Raynor, PhD, RD, LDN, obesity researcher and co-author of the Academy’s 2016 position paper on interventions for the treatment of overweight and obesity in adults, “but there are individual differences.” Among limitations inherent to epidemiological research, according to Raynor, is that studies correlating body weight and morbidity and mortality may not control for moderating factors affecting disease risk, such as high intake of calorie-rich, low nutrient-dense foods, low intakes of nutrient-dense foods, physical inactivity and smoking.

Other concepts — including “metabolically healthy obesity” (individuals with BMIs of 30 or higher who have normal blood lipids, blood sugar and insulin levels) and “metabolically obese normal weight” (people with normal BMIs and negative health outcomes) — are countered by a much higher proportion of people with obese BMIs who are not metabolically healthy.

However, it is well recognized in behavioral health research that weight stigma (stereotyping and bias based on one’s size) is associated with increased calorie consumption and binge eating, negative body image, depression, greater likelihood of becoming obese, and reduced desire to engage in healthy behaviors.

Other studies suggest that a focus on weight in health care settings may increase false positives and negatives. For instance, if physicians look for certain diseases in patients with overweight or obese BMIs but not in individuals with normal BMIs, some conditions may be overdiagnosed in larger people or underdiagnosed in smaller people.

According to a 2014 review of unintended harm associated with public health interventions, weight loss messaging is not only ineffective, but actually can promote body dissatisfaction and disordered eating. Campaigns centered on healthy behaviors without mention of weight are better received and are more likely to result in healthy behaviors among targets, wrote the authors.

Enter the “weight-neutral” movement: a therapeutic approach to improving the health of individuals by focusing less on BMI, and more on lifestyle behaviors.

“In light of having no validated methods to help more than a small number of people lose weight and keep it off,” says Marci Evans, RD, CEDRD, CPT, who specializes in body image issues and emotional eating, “we need to use tools that will enhance clients’ health at their current weight without causing more harm — remembering to consider long-term harm as well.”

Yogurt consumption in older Irish adults linked with better bone health

The largest observational study to date of dairy intakes and bone and frailty measurements in older adults has found that increased yogurt consumption was associated with a higher hip bone density and a significantly reduced risk of osteoporosis in older women and men on the island of Ireland, after taking into account traditional risk factors.

The largest observational study to date of dairy intakes and bone and frailty measurements in older adults has found that increased yogurt consumption was associated with a higher hip bone density and a significantly reduced risk of osteoporosis in older women and men on the island of Ireland, after taking into account traditional risk factors.

Half Of Women Live In States With Abortion Laws That Contradict Actual Science

The anti-abortion legislators who propose state-level restrictions often argue they are simply promoting and protecting women’s health.

But a new report published this week by the reproductive health advocacy group the Guttmacher Institute highlights the startling extent to which abortion restrictions across the United States fly in the face of evidence about what abortion is and isn’t—and what actually benefits women’s health.

At least 10 of the most popular categories of anti-choice legislation run directly counter to rigorous scientific studies and surveys as well as assertions from some of this country’s major medical organizations, its authors found.

And more than half of women in this country live in states with at least two existing abortion restrictions that conflict with actual scientific evidence, while 30 percent live in states with a whopping five-plus regulations that fly in the face of credible research.

“We firmly believe that sound science matters more than ever in this age of ‘alternative facts,’” Elizabeth Nash, co-author of the report and a senior state issues manager with the Guttmacher Institute said in a press release.