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We’re at the end of July, meaning we’re inching closer to autumn and the promise of cooler weather. Obviously, when it is colder we will be desperate for a heatwave, but my melting brain cannot comprehend that right now. This month has been another good ‘un, with fab podcasts, posts and amazing competitions, including MAN v FAT Football’s St George’s Park tournament. Stay tuned for our highlights from the day, but for now here’s what we learned in July…

From @hellonutritarian on Instagram

You really should be meal prepping

Alright, so you’re probably pretty tired of me banging on about the wonders of meal prep, but hear me out: meal planning is associated with food variety, diet quality and healthy body weight plus it’ll save you money, time and stress. We’ve covered everything you need to get started this month, so if you’ve ever thought about doing it, give it a go.

• The beginner’s guide to meal prep
• Why you should be batch cooking
• 7 things that will make meal prep easier
• Amazing make-ahead recipes perfect for meal prep

We’re not eating enough fibre

When was the last time you were concerned about your fibre intake? Probably when you were er…backed up, shall we say, and you regretted not starting your day with a bowlful of fibre-rich cardboard to keep you regular. Oatcake makers Nairn conducted a study that found that 54% of us don’t get enough fibre. Coincidentally, oatcakes are high in fibre – what are the chances! The NHS recommended intake is 30g a day, but it’s thought that the average person gets only 18g. As well as oatcakes, you can boost your fibre intake by leaving the skin on potatoes and other root veg, and upping your intake of beans, pulses, and wholegrain bread. 

Someone made a massive BFG out of cake

Isn’t it weird what brands do to spread the word about new products?! Case in point: this massive BFG made entirely out of cake to celebrate Mr Kipling’s new range of Roald Dahl-themed cakes. It’s over seven metres tall and was made from over 7,000 individual cakes. Nice.

Our kids are getting more and more overweight

New data from the National Child Measurement Programme has revealed that child obesity levels have reached a new high. Over 22,000 children leave primary school obese and one in 25 children aged 10-11 are grossly overweight. The summer holidays are a perfect excuse to start building healthier habits: get kids active and make some healthy food together. Have a look on BBC Good Food’s website for some ace ideas to get kids cooking. 

If you’ve got kids, chances are you’re going to be pretty busy over the next six weeks

Speaking of the summer holidays, a new study from National Express has found that the average summer break from school will involve 11 day trips, 344 miles of travel – and two cases of sunburn. 

Mmm, food…

We think about food more than sex, TV and even football

Sounds about right tbh.

What have you been up to in July? If you lost weight, had any non-scale victories or if you’ve learned anything interesting, we want to hear it, so come and join us in our trumpet-blowing over on the forum.

The post Things we learned in July appeared first on MAN v FAT.

It happens to all of us at some point or the other. And it can be truly debilitating. The swelling, congestion, pain, headache and the overall misery of a sinus attack can be terribly frustrating.

But as a first step one should be able to differentiate between the symptoms of common cold and sinusitis. Acute sinusitis often lasts longer and typically causes more symptoms than just a cold. Try these home remedies for sinus to get relief from the pain.

Drink warm fluids

Remember that during a sinus attack, your main goal is to keep the nasal mucus thin and free-flowing, so that it doesn’t breed an infection. Drink a lot of warm fluids through the day (it could even be just warm water). This keeps the nose unclogged. The additional liquid intake will help keep the mucus flowing. Hot beverages such as tea, soups and chicken broths are especially good. Steam inhalation also helps you to keep your nasal passages open.

Take a steam

Steam can work like magic as it helps moisten the sinus. Add 3 drops of eucalyptus oil or rosemary oil to the boiling water. With your face down on the bowl of water, cover the back of your head with a towel and inhale the steam. This is one of the best home remedies for sinus as it provides faster relief from the pain. A hot, steamy shower can also help to moisten the mucus stuck inside your nose.

Eat hot & spicy foods

Spicy foods such as mustard and hot peppers are one of the most effective home remedies for sinus. The antibacterial and anti-inflammatory properties in spices can open nasal passages and clear the congested mucus.

Turmeric (haldi)

This Indian spice has anti-inflammatory properties as well as antioxidants. The combination of ginger, turmeric and hot tea is one of the most comforting home remedies for sinus. It loosens the mucus from congested nasal passages, relaxes sinus and makes you feel better. The main component that helps in clearing sinus is curcumin.

Apple cider vinegar

Apple cider vinegar boosts immunity and prevents infection. Add 2-3 tablespoons of raw, unfiltered apple cider vinegar in hot water or tea. This is help drain out excessive mucus from the nasal passage and relieve congestion. Hence, apple cider vinegar is one of the most widely used home remedies for sinus pain.

Food to battle a sinus attack

Diet can aggravate or enhance the condition of your sinuses. Avoid wheat and dairy products during a sinus attack, as both are mucous forming. Fast on fruits one day in a week, if you are prone to sinusitis. This will help clean up the mucous and prevent frequent attacks. Eat raw onions along with your salad. It helps facilitate the mucous flow. Drink the juice of one radish along with its leaves. This is a traditional and one of the best home remedies for sinus congestion. Increase your intake of green chillies and garam masalas. It keeps the sinuses flowing, thereby reducing chances of bacterial infection.

Vitamin A and C

Consuming vitamin A and C supplements will help to lessen the inflammation of the mucous membrane. These vitamins will help you keep the mucus thin, free-flowing and strengthen the immune system to help counter future attacks of sinusitis.

Echinacea

This nutrient can strengthen the immune system and prevent respiratory tract infections. In addition, Echinacea reduces susceptibility to common colds and minimises their symptoms.

You don’t have to live with a sinus pain all your life. Act now by following the above-mentioned home remedies for sinus infection. Give it a try; it works! You can also get a FREE Consultation from Health Total homeopathy experts if you don’t get any relief from sinus pain.  Call 18002660607 to book you appointment!

The post 8 Powerful & Comforting Home Remedies for Sinus Pain appeared first on Health Total.

Many people around the world are allergic to certain foods. The most common food allergies include shellfish, peanuts, wheat, cow’s milk and food preservations. Food allergies cannot be cured, so avoiding the allergen that is responsible for the allergy is the only way to manage it.

What causes food allergies?

The body’s immune system produces antibodies to protect our body against harmful foreign particles. In case of a food allergy, an antibody known as immunoglobulin E (IgE) is produced. This IgE identifies certain proteins present in allergen food as harmful for the body. So, in response to it they release histamines, which in turn causes the symptoms of food allergy.

Certain genetic and environmental risk factors can also cause food allergy. Therefore, early identification is required to control the environmental risk factors which cause food allergy. As far as genetic factors are concerned, some people have more chances of developing food allergies than others.

Suppose if a person in your family has a food allergy, chances of you getting it are more. Also, a person’s diet during his/her infancy also has been linked to developing allergies in later life.

Common Food Allergies

The most common food allergies that Indians experience are of –

Milk or lactose intolerance

Most children are allergic to cow’s milk since their childhood. Even if a small amount of milk enters their body, an allergy can be triggered. As they grow, some children grow out of cow’s milk allergy, but there are a few will continue to have this food allergy. This is also one of the common food allergies in adults.

Eggs

All foods made from eggs such as French toast, omelette, pancakes and cupcakes can trigger a reaction. But like milk allergy, this food allergy also fades with time.

Nuts

People who are usually have allergy to peanuts will remain allergic to it lifelong. Other nuts that can trigger allergic reactions include walnuts, almonds, hazelnuts and cashews. Very rarely do people have allergies to all these tree nuts, but those with an allergy to one type of nut can react to other nuts as well.

Shellfish

Shellfish is one of the most common food allergies. It includes shells, shrimps, crab, oyster, lobsters and squid. Allergy to shellfish tends to mostly occur in adulthood and in some cases, it can be serious.

Soya bean

Soya bean allergy occurs in childhood and fades away with time. But some adults continue to be allergic to it. The allergic reactions to soya and other soy products such as soya sauce, soy milk, soya bean oil, start 1-2 weeks after the consumption of soy. People with soya bean allergy can also be allergic to milk.

Wheat

This is another most common allergy found in children. An allergen in wheat is a protein called gliadin, which is found in gluten. This is one of the main reasons why people having wheat allergy are often recommended a gluten-free diet. If you have wheat allergy avoid barley-based products, wheat bran, cereals, pasta, rotis and noodles.

Food additives & preservatives

Food additives are chemicals that keep foods fresh or enhance their flavour. One such example is monosodium glutamate (MSG), which can cause allergic reactions or sensitivities.

Tips to Manage Food Allergies

Eliminating allergens from the diet

This is very important in the management of food allergy. It involves eliminating the suspected food from the daily diet. But while doing so, one has to take advice from the experts to make sure that nutrients which are present in the excluded food are met by replacing it with a healthier option.

Read food labels

Read the list of ingredients mentioned on the pack/ box of the food you want to eat. Don’t assume that you know the ingredients because sometimes the ingredients of a food item do change, so it is necessary to read the food label carefully. By law, it is compulsory to state the most common food allergens on the label. Avoid food products that do not mention the list of ingredients. For eg, when you are allergic to milk, look for names like whey and casein in the ingredient list on the pack.

Recognise early symptoms

Immediately take the medicine prescribed to you whenever you see the first sign of allergy.

Take care while cooking

Sometimes there might be cross-contamination while cooking, so one who makes food has to be cautious while preparing food.

Be careful when you eat out

Choose your dish wisely because while eating out it is difficult to find out what are the ingredients used in preparing a dish.

It doesn’t take long to trigger an allergic reaction in someone with a food allergy. Also, as the person grows older these allergies seem to increase and the persons get allergic to a lot more foods. Homeopathy combined with right nutrition and Ayurvedic herbs helps in reducing the frequency and the severity of the allergic reaction.

To get a FREE Consultation, call toll-free 18002660607 and book your appointment with Health Total experts.

The post 7 Common Food Allergies & How to Manage Them! appeared first on Health Total.

A recent study found that dogs with strong bonds to their owners will rush to help if they sense their owner is in distress.

Vacations are a necessity of life. We all need some time to get away from our daily lives. Whether we physically go somewhere or take a staycation (regrouping at home), it’s needed to maintain a healthy balance in life.

This is the 6th workout blog of the Travel and Train Series. If you have been keeping up with this Travel Series, you will have 6 different workouts that can be packed with you to stay fit on any travel adventure!

1. Total Body To Go
2. Legs & Cardio Push
3. Portable Cardio Drills
4. Core To Go
5. Arm Exercises with Bands
6. Stretch Anywhere (current blog)

These 6 workouts can be performed as they were posted. Or, feel free to create your own workout by choosing any of the 30+ exercises provided in these series to keep you in shape!

Before we get into the Stretch Sequence, I’d love to share some meaningful and mindful tips to make your travel experience its ultimate best.

TRAVEL & MINDFUL TIPS

Traveling has so many benefits that can positively impact your life. It’s a way to see our amazing world through your own eyes, experience different cultures and lands, relax and regroup, try new foods, and meet fellow travelers.

Here are 9 travel tips and secrets I’ve found helpful to stay stress free, learn and discover as well as make fitness part of your travel experience:

Move on a Mat

Unroll a mat and place it anywhere to get your sweat on! There are so many types of functional bodyweight workouts you can do on a mat such as: yoga, Pilates, acroyoga, core, any type of bodyweight strength movements… you can get creative on your mat anywhere. I recently invested in the Manduka eko superlite travel mat.  It’s only 2.5 lbs. and easily fits into my backpack!  Love the ease of being able to unroll and get moving anywhere!

Play in Nature

The great outdoors is an open playground to discover, explore, and actively play with what mother nature provides. Besides the muscular and stamina challenges of different terrains, there’s something soothing to the mind and soul when connecting with nature.  Take in the scenery and breath-taking views while hiking, biking, running, rafting, etc.  Being one with nature will leave you feeling energized and accomplished with memories to cherish.

Digital Detox

Take a break from the never-ending media world ditching the digital temptations and give your soul a detox boost. It’s refreshing to your mind and inner soul. Stepping away from this is refreshing and can allow you to be in the moment of real life. Some of the happiest people are those with a lot fewer possessions. So, give yourself a reboot and a mental break from all the posting.  It will be there when you return…

Recharge Your Batteries

Sleep is so important and often underestimated when traveling. Depending on what type of traveling you are doing, it can be exhausting to keep up with the daily adventures!  Prioritize sleep so that it recharges your batteries and you come back refreshed mentally and physically. Sleep will help you repair injuries, enhance your thoughts, and propel you to accomplish the most each day.

Learn from Fellow Travelers

Lessons are gifts we learn from others or by personal experiences. From a traveling standpoint, you can learn so much from other wanders that gratefully pass on their valuable knowledge at a time that may resonate with you most. Many of the people you meet will have stories and tips to share. It’s a beautiful thing to connect with like-minded people and discover helpful tips to make your trip easier.

Learn, Listen, & Embrace

Traveling has an ability to open your mind and bring peach to your heart. It’s incredibly healing to be able to take ‘time out’ to truly listen to what you want or need. Learning about yourself can be triggered by the experiences we create, such as learning about other cultures and discovering new land. Embrace what you learn about yourself and focus on deepening a healthy view of the world we live in.

Alone Time

Traveling solo is a life changing experience. It allows you to be one with yourself by developing a sense of independence and inner trust with all you do. Being alone doesn’t mean you have to travel alone. Just take a moment each day to: clear your mind, go at your own pace, make your own decisions, exercise how you want, do what you want!  Alone time will help you stay clear, focused, and determined to work towards being the best version of yourself.

Journal

Emotional health relates to physical well-being. Journaling can be a way to remember moments, to talk out deep feelings or something that resonates with you, or it’s a way to express your thoughts nonverbally. Writing about your adventures, your feelings, your hardships, or your experiences can be a magical release for your creative side as well as your spirit. Perhaps you will start a blog or publish something sparked from your traveling journey.

Meditate

Clear the mind and declutter all the negative talk in your head by channeling inner peace. Meditating can be done in any way, shape, or form for any amount of time. It allows you to direct your energy inward, to listen, and to let go. A clear mind forms clear thoughts that guide you to a directional path.

STRETCH SEQUENCE TO DO ANYWHERE

Stretching daily is almost more important than an actual workout. It’s what helps lengthen your muscles back out to their resting length. Stretching also helps prevent injury and gets your prepared and ready for your next workout!

This short sequence of yoga movements that will facilitate flexibility while strengthening your muscles and joints. It’s a perfect combination of stretches that can be used as a warm-up, cool-down, or repeated as a sequence. The best part is that you can do this sequence anywhere!

Directions: 

• Perform these stretches in the order listed on one side, then repeat them on the other side to complete the sequence.
• Aim to repeat the movements 3-5 times on each side.
• Hold each pose for a few seconds or about 3-5 breaths.
• Focus on balance, alignment, and core control throughout the poses.

Your workout could be as short as 5 minutes (one set) or longer (+sets) if you have more time. It’s really up to you but the goal is stay active each day you’re away.

Flowing Stretch Sequence:

Up Dog – Down Dog

• Up-Dog: Come to a table top or a plank position by aligning the hands parallel to each other. Inhale as you bend the elbows keeping them close to the ribs, press the hands firmly into the floor, and drop the hips towards the ground. Lift the torso upward as the arms straighten. Press the tops of the feet into the mat as the thighs lift off the floor. Open the chest, shoulders, and spine. Hold a few seconds.
• Only extend as much as your spine will allow you. Keep the shoulders relaxed and away from the neck.
• Modify by keeping the knees bent and resting on the floor.
• Down-Dog: From a plank position, keep the legs and arms extended long as you simultaneously hinge from the shoulders and press the hips up to form a triangle shape. The arms will be aligned with the ears and feet parallel with the knees.
• Feel free to peddle the legs or shift around to feel the stretch where it feels best. Distribute equal weight in the hands and feet.  Hold for a few seconds then flow to the next pose.

Warrior 1 & Warrior 3

• Warrior 1: Stand at the front of your mat. Step back into a lunge position bending the front leg to 90 degrees. The back leg is extended long with the foot slightly turned out and flat on the mat. Reach the arms straight overhead and parallel with palms facing each other. Keep the hips square to the front at all times.
• Lower the arms if the shoulders rise up or elbows have difficulty remaining straight. Distribute the weight evenly between both feet and keep the torso lifted.
• Warrior 3: From Warrior 1, shift the weight forward to balance on the front leg. Once balanced, lift the back leg parallel to the floor with a flexed foot pointing towards the floor. Reach the arms forward by ears or extend by hips.  Keep the torso long as it hinges forward to become parallel to the floor forming a “T” shape. Hips are square at all times.
• Stare at a focal point for balance and control. Hold for a few seconds. Repeat other side.

Triangle & Reverse Triangle

• Triangle: Stand with your feet hip distance apart and arms at sides. Turn the right foot out to 90 degrees so that the toes are pointing to the top of the mat. Pivot the left foot slightly inwards at a 45-degree angle. Raise the arms to shoulder height and parallel to the floor with palms facing down. Shift the left hip back and simultaneously reach the right hand toward the right foot and the left hand straight up to form a straight line.
• Gently rest the right hand on the right shin or ankle. If you have the flexibility, place it outside the ankle and on the floor.
• You may need a yoga block, chair, or lifted object to accommodate your flexibility.
• Reverse Triangle: Keeping the same position as above. Rise up from triangle pose and reverse the motion by extending the spine back and simultaneously changing the arms so that the left arm reaches towards the left and the right arm reaches upward.
• Hold for a few seconds. Switch sides.

Runners Lunge

• Begin in a plank position with hands below the shoulders. Step the right foot forward in-between both hands. Relax through your hips and settle into the stretch. Hold for a few seconds. Switch sides.

Figure 4

• Balance on one foot with the knee slightly bent. Bend the opposite knee and cross it onto the standing thigh. Hinge forward slightly keeping the torso straight until the stretch is felt in the outer thigh. Use the arm/ hand to press onto the shin for a greater stretch. Repeat on other side.

Check out the video to see how these stretches are performed in a flowing sequence. 

Take a journey and train hard along the way. As you can see, there are many healthy ways to keep your body actively burning calories to stay fit and help maximize your time!

Happy trails,

Maria

www.groovysweatstore.com

Social Media: @groovysweat

EXTRA EFFORTS

This is not the end of the Travel and Train Series… there is more! BONUS! Stay tuned for some great aqua exercises you can do in any body of water to get a great cardio and strength workout while staying refreshed in the heat. Stay tuned for Series 7; Aqua Fit.

The post Travel & Train Hard Series 6 – Stretch Anywhere appeared first on Total Gym Pulse.

EpiPen injectors, relied on by people with life-threatening anaphylactic allergies, are in such short supply Canadian pharmacies are likely to run out of adult doses before new supplies arrive at the end of August.