Here’s How to Get Healthy From Head to Toe on a Budget

For many people, the decision to get fit and healthy can be life-changing. But it can also be expensive. Fortunately, you don’t need to blow your budget to make significant changes to your health. Here’s how to get healthy from head to toe with a few simple adjustments.

Add Easy Exercises to Your Home Routine

You already know that exercising is vital
for getting healthier. But did you know it doesn’t need to be high-impact
exercise to be effective? Harvard Health recommends at least 30 minutes of
moderate or 15 minutes of intense exercise per day. Moderate exercise
can be achieved by raking the lawn or walking for half an hour—totally doable
in your daily life.

Whatever exercise you choose, starting
slow will be the key. Consistency helps make healthy habits, so try to keep up
with whatever routine you select. Setting goals, giving yourself non-food
rewards, and addressing underlying health issues can all help you stay motivated throughout your
journey.

Get the Right Gear &
Equipment (For Cheap)

If you decide to stay home for your
fitness routine, you can find plenty of equipment that can help. Activity trackers track your
exercise habits and keep your goals in sight. Smart scales can give you an
overview of your biometrics—including information like body fat percent—and
track progress. And low-cost additions to your home gym—such as a stationary
bike or free weights—can make a significant difference for your health goals.

When you’re ready to shop for everything
tech-related for your home gym, look to retailers like Best Buy and grab a Best Buy promo code online so you
can save even more.

Focus on Fresh & Healthy
Food

Whether you’re aiming to lose weight or
just add more veggies to your diet, looking at your plate will help you hone
your fitness goals. Portion control is a simple way to highlight what you’re
putting in your mouth, and digital scales and measuring cups don’t cost much.

But knowing the difference between a
portion versus serving size is crucial. As AARP explains, a portion is how much you choose to
eat of something. A serving size is the amount of food a manufacturer suggests
you eat in a sitting.

Of course, both portion sizes at restaurants and
home have grown substantially over the years—up to 138 percent larger since the
1970s, says Business Insider. But one simple way to cut down on your calorie
intake is by using smaller plates for serving food and
beverages.

However, if you find that measuring—and
prepping—healthy meals is a struggle, using a meal delivery service could be
the push you need. Most services offer fresh produce, accurate portion sizes, and simple
recipes you may even enjoy preparing.

Enlist Friends and Family for
Support

While joining a gym may be on many folks’
must-do lists for losing weight, you don’t have to shell out cash to get
healthier. Something as simple as asking friends and family for their support
can help you reach fitness goals. In fact, working out with an exercise buddy can make you more
successful, and emotional support is a bonus.

You can also link up with a workout
partner or group through your fitness tracker community. And if you’re the
competitive type, you might even burn more calories. One study showed that healthy competition spurs people to
up the intensity of their workout, NBC News reported. Since no one wants to be
bested by a workout buddy, this might be the boost you need to get serious
about your exercise goals.

Getting more active and sticking with
healthier habits is a challenge. But while focusing on health and wellness
takes dedication, it doesn’t need to bust your budget. With these easy fixes
for pursuing a fitter lifestyle, you’ll start seeing affordable results in no
time.

Photo via Pixabay

5 Foods to Avoid Before Bed

Just because a food is good for you doesn’t mean that you can eat it whenever you want. In fact, some of the healthiest foods can cause late night upset stomach, belly rumbling, gas, and acid reflux. Dinner is often the last meal of the day and for a lot of people this is also the most variable meal from one day to the next. This is why it is so important to ensure that your dinner can help induce sleep rather than reduce it.

Here are five foods to avoid before bed, and yes, you’ll probably be surprised.

Cruciferous Veggies

For many families, vegetables like cauliflower, broccoli,
and Brussel sprouts are the mainstay of dinner. While these vegetables are
considered some of the healthiest cancer-fighting veggies out there, they are
also high in nutrients and soluble fiber. Good, right? Well, yes and no. Insoluble fiber helps you go through
the bathroom easier but takes a long time to break down. This means, that while
you are trying to get shut eye, your body may keep you awake as it breaks down
your last meal of the day.

Tomato-based sauces

Tomato-based sauces are popular for any meal and for Americans one of the most reached for items in a pantry. These sauces range from hot sauces and salsa to the ever-popular pasta sauces. While they are delicious, they are doubly effective in keeping you awake. First, tomato-based sauces are highly acidic and for many people that means overnight heartburn and indigestion which can last till morning. Secondly, spicy sauces can both trigger histamines to flow through your body which produce energy and can raise your body’s core temperature.

Alcohol

Do you enjoy a glass of wine or bottle of beer before bed? Many people do because alcohol can actually induce sleep. However, just because it induces sleep doesn’t mean that you will have quality sleep. Alcohol is known to cause sleep disruption during the night, and directly affects your REM sleep cycle.

Turkey

We’ve
all grown up with the knowledge that tryptophan in turkey will make you tired.
Who hasn’t had that lethargic feeling during Thanksgiving? But the reality is that
your sleepiness on Thanksgiving is more likely due to overeating than
tryptophan. In fact, turkey is more likely to give you a jolt of energy as the
high level of protein triggers the brain to produce dopamine which gives you
energy. Red meats and chicken may have the same effect as turkey; however,
salmon is a good alternative as it is high in melatonin which induces sleep.

Fried Foods

Of all the foods on this list fried foods are likely the
most obvious, yet who hasn’t had a craving for a fatty, greasy, salt-sprinkled
batch of French fries at night? They taste great and that’s why we crave them.
Aside from the negative impact on our health, fried foods cycle through our
digestive system slower than proteins and carbs, which means that after
everything else has passed through, your body is still working to break down
and digest fried foods. Not what you need when you’re trying to say good night.

Dinner
is typically eaten a couple hours before bedtime, and even though many of these
foods are healthy, that doesn’t mean they won’t keep you awake with heartburn
or a slow path through your digestive system. Foods that are high in proteins,
fats, acidity, and soluble fiber should be avoided several hours before you
head to bed.

Fasting – A Smart Way To A Healthy Life

We have often seen our elders fasting for pleasing different Gods on different days. On some occasions they have only fruits, for some only water and for some only one meal for the whole day. There are different logic’s to this apart from the religious believes. One of them being that by eating less for a day we are saving food for those who can’t afford food but there is one scientific reason to it as well. According to scientists

Fasting once a week detoxifies your body

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