Fitness Fads to Avoid in 2018 (Guest Post)

(By Scott Reid**)

Fad

With every New Year it seems a new fitness fad comes along, promising quick or instant results with very little work. But we all know that if something seems too good to be true, it probably is, and when it comes to our health some fads are not only a waste of time, they can actually be harmful.

So, let’s pledge to make 2018 fitness-fad free!  Good old-fashioned exercise and nutrition are what is needed to get in shape and there are no quick fixes unfortunately. Here is a quick guide to the top fitness fads to be avoided this year.

  1. Cutting out all carbohydrates

One of the reasons this fad is still popular is to start with, if you stop eating carbs you will see a rapid weight-loss, but this is due to water loss rather than any kind of fat loss, and it will soon balance out again.

But if you are trying to work out and exercise to build up a good physique, you need carbs for energy and to perform at your best. If you want to increase muscle mass and have stable, consistent energy levels, then you need to eat some carbohydrates.

  1. Eating Small Meals Every Couple of Hours

 There is a myth that if you eat small meals regularly it helps to cut down fat by boosting your metabolism but the difference between this and eating fewer larger meals is actually negligible – it’s just another fitness fad.

In fact, if you are eating every few hours, your body is constantly digesting food which can make you lack energy and feel very lethargic, making it hard to concentrate and get tasks done during the day.

The best time to eat meals is when you feel hungry and when it suits your body and your lifestyle. There is no magic timing procedure for eating which results in weight loss.

  1. Only eating one type of food

We’ve all heard of the notorious cabbage soup diet and no doubt seen numerous detox programs which advocate giving your body or system a break by only eating one type of fruit or vegetable all day.

These are just bad fitness fads. Your body needs a variety of food groups to stay balanced and get all of the nutrients you need to keep going all day. Eating just grapes for a day doesn’t rest your system; it pushes it out of whack and will probably give you an upset stomach for your troubles.

A balanced diet, with real nutritious food, is the way to go – don’t cut out particular food groups and don’t rely on only one food even if only for a day – it really won’t have any kind of positive impact on your overall health.

This goes hand in hand with cleansing routines – these are fads which often proclaim eating a single food to cleanse your system – let’s knock these on the head for 2018.

Try something like the 105 Plan.

  1. Changing your exercise routine each time

There is a new fad out there about changing up your exercise routine, never doing the same exercise twice, with the bizarre premise that your muscles will get used to the routine otherwise and stop responding.

Muscles don’t work that way – they respond to whatever movement you carry out so if you are not seeing results then you are not working out hard enough or correctly so seek advice from a personal trainer. It may be that you need to add some more weights to increase the challenge.

However, if you constantly change what you are doing, how can you measure results as you will be exercising different muscle groups each time, with no consistent approach? This is a fad which doesn’t work.

It’s great to vary your exercise but just jumping from one thing to another every day isn’t going to produce any kind of consistent results.

There are many fitness fads out there and no doubt new ones will spring up throughout the year endorsed by some celebrity or other and picked up by the media as the latest and best way to get fit, reduce fat or whatever it might be.

But anyone who is serious about their health and fitness knows full well that these types of fads are just that – fashionable trends which will be discredited and disappear as quickly as they arrived and should just be ignored.

The only way to get fit and healthy is to change the way you eat, to a healthy balanced diet, on a permanent basis, and to include regular exercise into your daily routine. It’s that simple. Unfortunately, it involves gradual change and hard work, whereas our society seems to demand instant results, which is why all these fitness fads become popular in the first place.

Rather than spend a fortune on the latest fad, only to be disappointed, let’s all agree to make 2018 fitness-fad free.

(** The views and opinions expressed in this post are that of the writer.)

 

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Nutrition

Nutrition

via

You’d think it would be basic common knowledge by now that good nutrition is important (likely the most important factor) in living healthy, long lives.  But, alas, some people still don’t get it.  You see people non-stop forging garbage into their bodies and then wondering while they are unhappy, unhealthy, overweight, tired, lethargic, have acne, etc.  <– This list goes on and on.

Here it is:

In order for our bodies to function properly and stay healthy, it is important that we follow a good nutritious diet.  Good nutrition provides energy and the building blocks of muscle.

The more you know about the importance of nutrition, the better the good food will taste. Increasing your knowledge on the importance of good nutrition will make healthy foods more appealing to you, not only because of the taste but also because of their nutritional content.  It’s fun to eat when you truly understand what you’re putting into your body.

Vitamins and minerals are important nutrients our bodies need in order to not only function properly, but also allow chemical reactions to occur at a faster rate.

If we think about food as fuel, and even medicine, for our bodies it can give us a better understanding of the role nutrition plays in our overall health, and guide us in making better food choices.

We want to achieve longevity and increased energy and promote growth and happiness, and proper nutrition can assist in all of that.  This does not mean you can’t indulge in “treats” (i.e. the craptastic foods like baked goods and chocolate) on occasion, it means you have to limit putting them in your body and be wiser to the effect the crap foods have on your health.  BALANCE is vital to good health and well-being.

Balance

We know from research that a healthy diet can lower risk of stroke, heart disease, hypertension, high cholesterol, some cancers, and diabetes (to name just a few ailments).  Choosing healthier foods and following a proper nutrition plan can also provide mental clarity and clean up hormonal imbalances.  (<–This is part of the reason I love the Whole 30 Program so much.)  And aside from all of this, eating better really just makes one feel better.  You don’t usually get the same satisfaction from French fries and frozen dinners that you get from fresh produce and lean proteins.

The growing epidemic of poor health and obesity and preventable diseases can all be reversed by living healthier – following a healthy and nutritious diet and exercising.

What is comes down to – eating the right foods is as important as the air we breathe.  Choose wisely.

~FB

Eat the Doritos*

Chips

Last year a friend was telling me how she had fallen off the fitness wagon.  She was busy with work and her kids and her life was consumed with normal life things.  Then she told me that the week prior a friend of hers was diagnosed, at age 30, with ALS.  She was so sad about this news and she said to me “I know that I need to stay fit and healthy and on track, but sometimes, I just want to eat the Doritos.”

Last week this same friend buried her mother.

This week one of my closest friend’s father passed away from a sudden massive stroke.

Several weeks ago my brother was injured badly in a motorcycle accident.  He just returned home a few days ago after spending 16 days in the hospital.  He’s very fortunate and blessed to still be with us, but he’s got a long road of recovery ahead of him.

Needless to say, the last few weeks have been overwhelming with so many tragic and stressful events all heaped together.  And believe me, I wanted to eat the Doritos!  All of them.  Well, maybe not Doritos but I certainly wanted to bury my emotions in chocolate.  And maybe I did…a little.

I am a very emotional person and I am a bit of a crybaby and sometimes when I’m trying to hold it all together I feel more and more like I’m going to fall apart.  I felt that way a bit with my brother’s accident.  He is a very strong person, physically.  He always has been.  He lifts weights and he boxes and runs and bikes and he wrestled.  He’s done it all.  And seeing him in such a state of vulnerability and completely busted and broken was, not only terrifying, but also a bit unknown to me because I don’t recall ever seeing him like that. (Not that he didn’t still have his moments of being an ass!)  So I buried most of my fear and sadness inside, had a breakdown once or twice, and then spent the rest of the time eating chocolate – followed by regular workouts.  Because I’m a bit of a freak and it seems that exercise is really the best way for me to get my aggression out.

Life is about balance.  There are times when you need comfort and sometimes food is the only place you can (or want to) find it.  And that is okay.  It’s about moderation.  You can have the Doritos, you can have the cake, you can have the Tim Bits.  You just can’t have it all all the time.

So, go ahead and eat the Doritos.

~FB

PS I’m not affiliated with Doritos

Vitamin E and Your Diet (Guest Post)

The Importance of Vitamin E and how to Incorporate it into Your Diet

Daily vitamins and minerals are one of the most important parts of a healthy diet. We all know how important Vitamin C and B12 are—we hear about them all the time. The market is inundated with B12 vitamins. Vitamin D supplements sell well in the winter because we worry we’re not getting enough sun. What about the other, less popular vitamins? Vitamin E is an equally important part of the diet. Today, we’ll talk about why and how you can work it into your daily meal plan.

Vitamins help the body grow and develop. Each one does this in a unique way. For example, Vitamin E is organically built to protect the body from neurological and mental diseases, diabetes, and ailments of the eyes. There are two main types of vitamins: fat-soluble and water-soluble. Vitamin E is a fat-soluble vitamin which means that it is more resilient and the effects can last longer in the body. Water-soluble vitamins like B12 are flushed out of our system whenever excess water is. Comparatively, a person would need more B12 than Vitamin E since Vitamin E stays reserved in fat tissue. Taking too many fat-soluble vitamins can be dangerous for the body. Toxicity is often times more dangerous than a deficiency.
A deficiency of Vitamin E can lead to the destruction of red blood cells, which, if severe enough, can cause anemia. The symptoms of anemia include malaise, fatigue, and abnormal heart-rate. Not enough Vitamin E can lead to more serious complications like Retinopathy, which can render patients partially or completely blind. Since Vitamin E is responsible for protecting the body from eye disorders like this, it is important to make sure that you get your daily amount each day. Skeletal Myopathy can also result from a deficiency. This condition is categorized by weakness in the muscles and skeleton.
Vitamin E can be found in oils. Krill oil is virtually tasteless and it is a bounty of vitamins and minerals. While it is most known for containing Omega 3, a daily serving of krill oil can also get you a portion of your other essentials including Vitamin E. Vitamin E is vegetarian and vegan friendly. It can also be found in a variety of plant-sources. Since the vitamin is fat-soluble, you can cook any of these ingredients without worrying about losing some of the nutrients to the heat. Avocados, leafy greens, fruits, nuts, and wheat all contain Vitamin E. You can also pick up a supplement at the pharmacy to give you a boost!
The benefits of Vitamin E are absolutely free so make sure you’re taking the most advantage of them each and every day. All vitamins are important to understand and consider. By building a vitamin-rich diet, you can be a healthier and stronger person.
Writer’s Bio

Meet Jane Grates.

jane-grates

Jane:  new best friend material.  🙂

Jane is an award-winning web lover and the co-manager of RunnerclickMonica’s Health Mag, and Janes Kitchen Miracles (<– Go check out that site!  So cool!).
Jane is a travel scholar, writer, health enthusiast, and food and health practitioner.