Simple, Budget-Friendly Tips for Staying Healthy

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By Gabriel Patel of healthwise.com

If you’re like many other people right now, you’re open to trying any tricks or hacks that will cut costs. The good news is that you don’t have to sacrifice your healthy lifestyle to save money in your daily routine. You can actually improve your health, well-being, and financial standing all at the same time! Below, we share a few practical ways of getting healthy on a budget:

Save on keto.

It’s a myth that eating healthy is too expensive. There is no doubt that produce and meats are more expensive than their processed food counterparts, but when you consider the amount you have to spend to feel full and the costs associated with eating unbalanced meals (e.g., obesity, high cholesterol, chronic fatigue), the costs balance out.

Here are some ways you can save on a keto diet and still achieve the optimal healthy diet:

  • Buy in-season produce (check out the local farmer’s market).
  • Grow your own microgreens in your home.
  • Buy frozen fruits and vegetables (these are often picked and frozen at the perfect time retaining their wonderful nutrients).
  • Plan to eat most, if not all, of your meals at home.
  • Stick to simpler recipes with nutritional essentials.

Exercise for free.

Exercise does not have to come with a monthly fee. There are plenty of exercises that can be done outdoors like HIIT routines you get from the internet, recreational sports with friends, running, cycling, walking, and so forth. If you need to get in a quick indoor workout, you can do it using free videos, your body weight, and/or minimal equipment. Find what you love to do and there is sure to be a free version of it available!

Make money from your passion.   

It’s good for the soul to find an activity you love and do it regularly. Sure, work priorities and family obligations require time and energy, but you will find that if you invest time into what you love, everything else that seems tedious or overwhelming will be less so because you’ve filled your heart and mind with positive enjoyment.

While you’re at it, why not make some extra money by sharing what you love to do. For instance, if you love yoga, you can open a studio or start a YouTube channel to not only get in your practice but also share it with others and make some extra cash while doing so. If you are making lifestyle changes that are budget-friendly and find it invigorating, consider blogging about it and using affiliate marketing to make money off your recommendations.

If you do start a business, don’t let it become overwhelming by falling behind on some of the necessities to run it. Keep up on the collection of payments by using an invoice template that will allow you to create professional-grade invoices that fit your brand and use your logo. When you use the best invoice template, you can customize it as desired, and shoot it off to customers either before they receive the service or right after.

Reap the benefits.   

Eating well and exercising not only gives you immediate and long-term health benefits, but you will find that staying healthy will save you money in multiple areas of your life. Some insurance programs will give you rewards or cash for doing something you already do (e.g., going for a physical, achieving a certain number of steps during a certain period of time). Taking care of your body can prevent many physical ailments, resulting in less medical bills and long-term treatment costs.

If you learn how to cook superb meals at home, your dining out expenses will decrease, and you will find huge savings. Finally, if you are close enough to walk or cycle to work, school, grocery store, or any other errands, take the opportunity to both save on gasoline and get in a stellar workout.

Anything that you can do to cut costs and boost your health is a win. By implementing some of the tips above in your life, you can save big. Keep looking for other ways to combine physical and financial wellness in your life and enjoy the benefits!

Would you like to read more helpful content or access top-notch keto recipes? Visit KetoKooking.com today!

New study says increased exercise doesn’t always lead to burning more calories throughout the day

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It seems the human body tries to balance itself out all the time. This makes sense if you think about it. Your body is always trying to survive. If you fast your body’s metabolism will slow so you don’t starve to death too quickly. If you eat frequently your metabolism fires up in order to try to get rid of excess calories consumed. And now a new study shows that if you exercise too much your body will compensate by restricting calorie burn during the times you’re more sedentary.

According to new research led by the University of Roehampton and published on 16 August 2021, people who take part in regular exercise burn fewer calories on body maintenance than people who don’t do any strenuous activity, dramatically reducing the calorie-burning gains of exercise.

Using data from the International Atomic Energy Agency’s Doubly-labelled water database of over 1,750 adults, researchers found that the calories the body burns to exist (known as basal energy expenditure, basal metabolic rate or BMR for short) decreases by 28% during periods when daily exercise levels are consistently high.

BMR accounts for approximately 60–75% of total daily energy expenditure in individuals, way more than calories burned during recreational activities such as running or cycling. A significant reduction in BMR can effectively counterbalance the positive calorie-burning effects of frequent exercising.

In short, the more we exercise over the long term, the fewer calories our bodies burn for the most rudimentary activities, therefore reducing the overall calories we burn per day.

Regular exercise may hinder weight loss says new research but I disagree – here’s why | T3

Don’t stop exercising though! My take away from the recent news on this and the energy balance model versus the carbohydrate insulin model is the secret to losing or maintaining your weight is some combination of all this information that is customized to the person. You have to learn what is right for you.

The energy balance model simply says you have to expend more calories than you take in to lose weight. I think this is true to an extent. The carbohydrate insulin model says that reducing carbohydrates aids in weight loss or maintenance because reducing carbs in the diet makes a person more insulin sensitive which in turn prevents energy from being stored as fat. I also think this is true to an extent. Exercise will burn more calories for you throughout the day than if you did nothing at all and that could aid in weight loss and/or maintenance. I think this is true to an extent.

In my life I try to evaluate how my body reacts to certain foods. I exercise, not for weight loss, but for fitness. Diet and exercise combined serves my cause to maintain strength, flexibility, and balance as I get older. I’ll hit 55 this year and my fitness and weight goals are to simply stay around 165 lbs. to 175 lbs., be able to lift 90 lbs. to 100 lbs. in various exercises, be able to stand on one foot in various poses, and be able to touch the floor while bending forward. If I can continue this for the next 30 years I think my remaining years I can binge on Resse’s Peanut Butter Cups to my heart’s content.

The body’s hydration signals in older men may be impaired

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Older men’s bodies may not provide the signals necessary to let them know they need to drink. In a new study on 10 younger men (18 to 30 years old) and 10 older men (54 to 67 years old) it was found that dehydration in older adults does not lead as easily to an increase in body temperature. The body then does not react to create sweat and thirst to signal that it is time to hydrate.

I’m almost 54 years old. I have never brought water with me to a workout. I find I just don’t get thirsty until it’s over. But, even as a kid, we used to go out and play sports for hours on end and no one brought water with them. Maybe I’m just conditioned to exercise without drinking.

Scientists have suggested that the reason that older adults feel less thirsty is due to a reduced ability to detect and respond to the level of salt in their blood.

When the balance between water and salt in the blood tips toward salinity, the body of a younger adult responds with feelings of thirst.

The researchers wondered if the same reduced ability to track blood salinity, or “osmolality,” that reduces sensations of thirst may also be the driver behind the less extreme response to dehydration in older adults.

Medical News Today

Intermittent fasting and exercise motivation?

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First of all, what is Slashgear doing posting about Intermittent Fasting? These tech web sites must really be reaching for readers because this has nothing to do with tech. I think the idea is that this is science and science is somewhere in the realm of tech. Not really.

In addition to its other potential health benefits, intermittent fasting may cause hormone changes that boost one’s motivation to exercise. The findings were detailed in a study recently published in the Journal of Endocrinology, where researchers explain that intermittent fasting — as well as general meal restriction — boosts the ‘hunger hormone’ ghrelin and its ability to boost exercise motivation.

Slashgear

Intermittent Fasting and exercise

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The question is being asked if it is safe to exercise and also intermittently fast. First, let’s get something straight. If you don’t eat breakfast and you work out first thing in the morning you’re exercising in a relative fasted state. Hardly anyone would question a person’s ability to do this. It’s not that hard.

While there are lots of different ways to do it—the 16:8 diet, OMAD (one meal a day), the 5:2 diet—the basic idea of intermittent fasting is to your limit your eating to a particular window of time. After trying a bunch of different protocols, I finally settled on 18:6, meaning I fast for 18 hours a day and eat during a six-hour window, from 2 to 8 p.m. each day. From an eating standpoint, it was one of the easiest things I’ve ever done; I’m not usually hungry until about then anyhow.

Yet there was one thing that’s always bothered me. How was it affecting my body when it came to exercise? I work out six days a week, doing a mix of cardio, yoga, and weight lifting. My workouts are non-negotiable, as they are essential to dealing with my lifelong depression and anxiety issues. While I’ve always felt fine working out in a fasted state, I’ve wondered if maybe I was doing some kind of long-term damage and just didn’t realize it yet. So I decided to find out.

Women’s Health

The power of the push-up

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Turns out that the ability to do push-ups is an indicator of how healthy you might be… huh… who would’ve thought it? Hahaha. Seriously, though, did you know that only 20% to 30% of people are able to do at least one push-up? Now that’s news.

Granted, Joyner and other experts I heard from estimated that the number of Americans who can do a single push-up is likely only about 20 or 30 percent. But that’s an issue of practice more than destiny. “Most people could get to the point of doing 30 or 40—unless they have a shoulder problem or are really obese,” Joyner says.
Doing things that produce tangible, short-term results can lead to a domino effect of health behaviors. “If someone reads this article and starts doing push-ups, it would be a statement about their general conscientiousness and motivation,” says Joyner, “and that speaks to so many other health behaviors. People who follow guidelines, eat well, get their kids vaccinated—they tend to engage in other healthy behaviors.”

The Atlantic