7 Strength Training Benefits + a Total Body Workout

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

7 Benefits of Strength Training (Plus: A Total Body Workout)

If you are looking to boost your immunity, energy, and your mood in one go, a strength training routine is just the thing you need.

Just like eating healthy and taking your vitamins, strength training is an essential part of a healthy and well-balanced lifestyle. Don’t be fooled into thinking that lifting weights is just for building muscle. In fact, the benefits of adding this type of exercise to your workout are vast.

Here are the top reasons you should dust off those dumbbells and get lifting!

7 Benefits of Strength Training

Increases Bone Density

Your bones, like your muscles, are a living tissue that gets stronger with exercise. Weight- bearing exercises like weight training and calisthenics have been found to be the most effective for building bone density – reducing your risk of osteoporosis. Bone mass peaks for most people during their 30’s, so the earlier you begin strength training, the better.

Aids in Weight Loss

As we age, our resting metabolic rate – otherwise known as our metabolism – naturally decreases, leading to an excess of stored fat. Strength training helps increase your muscle mass, boosting your metabolism so that you can burn more calories at rest.

Prevents Injury

Strength training promotes the growth and strength of tendons, ligaments, muscles, and bones, helping to stabilize the joints and to prevent tears, breaks, and other injuries.

Increases Overall Performance

Adding strength training to your routine can increase performance in other areas of your life. From daily activities like carrying the groceries into your house and getting up off the floor, to running and playing sports; strength training will make you stronger, faster, and more balanced, helping you to kick butt on the day-to-day.

Eases Chronic Disease

Strength training can help to reduce the signs and symptoms of chronic conditions like rheumatoid arthritis (RA), back pain, obesity, hypertension, heart disease, diabetes, and Alzheimer’s.

Boosts Energy and Mood

Strength training puts the body under stress, causing the release of mood-enhancing endorphins. These hormones help to decrease stress, depression, and anxiety; improving your mood and energy naturally.

Improves Posture

Most people sit at a desk all day, commute to work in a car or bus, and then go home and watch television at night. All of this sitting leads to tight chests and hip flexors, rounded shoulders, a forward head, and a weak core. Proper strength training can reverse some of these negative effects and improve posture through strengthening the back, shoulders, and abs.

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Total Body Strength Training Workout

Follow this total body workout to strengthen your whole body and to get all the benefits of strength training. All you need is two lightweight dumbbells (about 3-5lbs) and an exercise mat.

Dumbbell Squats | 12 reps

This exercise helps to strengthen the quadriceps, hamstrings, glutes, and core.

Stand with your feet hips-width distance apart.

Hold a light dumbbell in front of your chest with both hands and engage your abs.

Inhale as you sit your hips back, like you are sitting in a chair, until your knees are at a 90-degree angle. Keep the weight in your heels and your chest lifted. Make sure your knees stay in line with your toes.

Exhale to press into your heels and stand all the way back up, squeezing your glutes at the top.

Repeat for 12 reps.

Single Leg Deadlifts | 12 reps per side

This exercise targets the hamstrings, glutes, and back; strengthening your lower body and core.

Hold a kettlebell in your right hand.

Shift your weight onto your left foot and pick up your right foot to point the toes behind you. Keep a slight bend in your left knee.

Engage your abs and keep a flat back as you inhale and start to lift your right foot up behind you while also lowering your chest down.

Exhale to return to the starting position.

Repeat for 12 reps, then switch sides.

Single Arm Row | 12 reps per side

This exercise strengthens the upper back, biceps, and core.

Begin in a low lunge with your right leg forward, the dumbbell within arm’s reach.

Place your right hand on your right thigh and pick up your dumbbell with the left hand. Engage your abs and find a flat back.

Exhale to reach your elbow up in line with your ribs, squeezing the shoulder blade up.

Inhale to straighten your right arm, lowering the dumbbell back towards the ground.

Repeat for 12 reps, then switch sides.

Shoulder Raises | 12 reps

This classic strength training move tones the shoulders, arms, and core.

Start standing with your feet hips-width distance apart, holding one dumbbell in each hand. Engage your abs and bend your knees slightly.

Keep a slight bend in your elbows and inhale to lift your arms up, bringing the dumbbells in line with your shoulders.

Exhale to slowly lower the dumbbells back down to your sides.

Repeat for 12 reps.

Curl Kickbacks | 12 reps

This exercise strengthens the biceps, triceps, and the core.

Stand with your feet together, a dumbbell in each hand. Engage your abs.

Keep your weight back in your heels and sit your hips back at a 45-degree angle.

Keep your palms turned in and inhale as you curl the dumbbells up towards your shoulders.

Exhale to straighten out your arms, flexing your triceps for an extension.

Repeat for 12 reps.

Bridge Sit-Ups | 12 reps

This dynamic exercise strengthens the lower back, glutes, abs, lats, and shoulders.

Begin lying on your mat with your knees bent and your feet on the floor.

Hold a dumbbell in each hand and reach your arms straight back behind your head.

Inhale to lift your hips to come into a bridge position.

Exhale to slowly lower your hips to the ground, then do a sit up while reaching the dumbbell straight out above your knees. Keep your arms straight.

Lower back to the starting position.

Repeat for 12 reps.

Watch this video – 45-Min Total Body Strength Training (No Weights, No Jumping!) | Joanna Soh

Written by Kelly Collins

Author Bio:

Kelly is a certified Personal Trainer with NASM, a Yoga Alliance Registered Yoga Teacher, and has her B.S. in Kinesiology from San Diego State University. She is co-owner of Roaming Yogi Adventures, a yoga and adventure-based retreat. She believes that having fun and well-rounded exercise is the key to maximizing strength, flexibility, and mental health.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

How to Stop and Prevent Kidney Disease from Progressing?

 

Click on HERE to Learn This Holistic Approach to Reverse the Deterioration of Kidney Function

Stop and Prevent Kidney Disease from Progressing – Weird Cause of Chronic Kidney Disease

If you have been diagnosed with CKD, chances are that your doctor blamed it on high blood pressure, type-2 diabetes, or other underlying conditions.

But a new study published in the journal Kidney International Reports now reveals another underlying cause. It’s one that you wouldn’t have thought of before, and it may be easier to address than underlying physical diseases.

Most psychological disorders like anxiety or depression cannot be linked to a specific life event, which is what distinguishes them from stress-related disorders (SRDs), which usually follow trauma, the death of a loved one, a car accident, a difficult diagnosis, or some other distressing event.

Previous studies have shown that SRDs put us at risk of infections, autoimmune diseases, and heart disease, all of which can contribute to kidney disease.

But the authors of this new study noted that there are many other connections between stress and kidney function:

1. Scientists already know that stress can result in inadequate blood flow to the kidneys.

2. Stress leads to an overactive sympathetic nervous system, which has a major effect on the kidneys.

3. Stress affects the hypothalamic-pituitary-adrenal axis, a communication path in which the brain triggers the kidneys to secrete hormones like cortisol.

Given all these connections between stress and kidneys, the researchers wanted to determine whether SRDs contribute to kidney disease.

To find out, they used data collected by a population-wide Swedish study that included 30,998 people with an SRD diagnosis and 116,677 age- and sex-matched people with whom to compare them.

Specifically, they examined whether chronic kidney disease among SRD sufferers worsened, as measured by estimated glomerular filtration rates.

They identified acute kidney injury by recording those who were hospitalized with it and those who suffered rapid creatinine changes, a common sign of acute kidney injury.

The subjects had an average age of 45 years, and 71% of them were women. They were observed for an average of 3.2 years after their SRD diagnoses.

The study confirmed both hypotheses.

1. The subjects diagnosed with SRDs were 23% more likely to experience a progression in chronic kidney disease.

2. Those with SRDs were also 22% more likely to develop an acute kidney injury, but only in the first year after the SRD diagnosis.

This finding remained true even when the researchers excluded the influence of other psychiatric disorders, health conditions, and medications from their analysis.

This shows that resilience to stress is not only a psychological advantage but can also prevent a decline in kidney function and maybe even save your life in the process.

This also shows that chronic kidney disease is not just some unavoidable genetic condition, as many doctors want you to think. Nor is it simply an aftereffect of high blood pressure or diabetes.

Indeed, there are simple steps you can take to reverse chronic kidney disease, using nothing but easy life changes (and yes, one of them is to reduce stress). Learn all the details here, to stop and prevent kidney disease from progressing, …

Stop and Prevent Kidney Disease from Progressing – Chronic Kidney Disease Cured By Moving To a Different Home

There are many known contributors to chronic kidney diseases. But could the street, city, or even state where you live contribute too?

The answer may be yes, according to a new study published in the Journal of the American Society of Nephrology (JASN). This provides a strong argument that sometimes moving house can save you from CKD.

Most countries are struggling with extreme air pollution in their cities, as people flock to them from rural areas. Industrialized countries such as China and India have started struggling with pollution in huge megacities because of all the gases emitted by factories and vehicles.

Thus, it is understandable that Chinese researchers from Peking University decided to study the link between air pollution and chronic kidney disease, given that an association has already been established linking pollution to heart and respiratory diseases, including lung cancer.

The pollution that threatens our health is usually called fine particulate matter, or PM2.5. This means that the solid and liquid particles in the air are 2.5 micrometers or smaller. One of your hairs is 30 times this size.

The Chinese scientists used data collected by China’s National Survey of Chronic Kidney Disease, a study with 47,204 adult subjects.

They obtained each subjects’ address and used satellite information to estimate the amount of PM2.5 to which they had been exposed for two years.

Around 10.8% of their subjects had chronic kidney disease, from mild to severe.

The scientists found that people living in areas with high levels of fine particulate matter were much more likely to have chronic kidney disease than their peers who lived in areas with cleaner air.

To be precise, each increase of 10 micrograms of pollutants per cubic meter of air increased a participant’s risk of chronic kidney disease by 30%.

But air pollution isn’t the only pollution that causes CKD. There is also pollution in your food, in your cleaning products, and in many other places that you wouldn’t even think of. Plus, there are specific foods and other lifestyle factors that directly destroy your kidneys.

So, to completely reverse chronic kidney disease, you must make the simple lifestyle changes explained here. They have helped thousands of people already to stop and prevent kidney disease from progressing…

Stop and Prevent Kidney Disease from Progressing – Chronic Kidney Disease: Why Doctors Ignore This Cure

There is a simple, effective treatment for chronic kidney disease (CKD). Ninety percent of doctors agree that this treatment is effective in slowing down or stopping CKD in its tracks.

Yet, they very seldom prescribe it to their patients.

Why?

A new study published in the journal Kidney Medicine asked that exact question. And the answer is shocking.

The researchers used the National Kidney Foundation database, the Academy of Nutrition and Dietetics database, and the National Kidney Foundation 2019 Spring Clinical Meetings mobile app to recruit their subjects via email. They asked these subjects to complete anonymous surveys regarding their attitudes about and experiences with nutrition therapy.

These subjects included 348 kidney disease patients, 66 registered dietitian nutritionists who regularly saw kidney disease patients, and 30 doctors.

Interestingly enough, an overwhelming number of participants had positive perceptions of nutrition therapy. They believed that it could manage the complications of kidney disease and slow (or prevent) its progression.

The patients wanted to be referred for this therapy, and almost 80% agreed that it was effective.

Notwithstanding this, 48% of the patients reported that they had never been referred for nutrition therapy by their doctors and that they had never seen a nutritionist. Only those with diabetes had been referred.

Almost 90% of doctors and 96% of nutritionists agreed that nutrition therapy was effective. Still, most of them reported that they had not referred patients, and the nutritionists reported that they did not offer the treatment.

But why not? What is going on here?

First, most of the subjects were afraid that their insurance didn’t have coverage for nutrition therapy for chronic kidney disease.

This explains why doctors don’t refer patients and why patients don’t ask for it. In addition, the nutritionists complained that they were sometimes not reimbursed by medical insurers or that the insurers’ codes were too complicated to use, and that these problems put them off from providing this therapy.

Secondly, patients complained that there weren’t enough nutritionists who were qualified to provide the therapy. The scientists found that this was probably true and that the National Institutes of Health were starting to train more.

Thirdly, while almost 90% of the patients and 78% of the nutritionists believed that patients could stick to nutrition and lifestyle advice, only 53% of doctors thought they could—hence, another possible reason for not referring them for nutrition therapy.

Watch this video to stop and prevent kidney disease from progressing – ABCs of Kidney Disease | Treatment Options for Chronic Kidney Disease (CKD)

Fortunately, you can follow this simple procedure to get your own nutritional plan for chronic kidney disease going (without relying on discouraging doctors) and beat this disease once and for all…

This post is from the Chronic Kidney Disease (CKD) Solution Program created by Dr. Shelly Manning, a medical practitioner, to help you know the underlying causes of kidney disease, such as high blood pressure and how curing them can help prevent the occurrence of chronic kidney diseases. This is unlike traditional methods that are often designed to conceal the symptoms instead of diagnosing the root problem to eliminate them.

The CKD solution shows a step-by-step guide that gives you the tools needed to put what you’ve learned into action. These comprise of food lists, meal plan samples, dietary recommendations, supplement guides, exercise guidance, and more.

The CKD Solution is designed to support small lifestyle changes without medications, drugs, exotic herbs, treatments, or even hospital visits. That said, individuals are to continue their frequent hospital visits to assess their health, especially if this is something that has been going on for some time.

The Chronic Kidney Disease Solution is a guide that motivates consumers to make lifestyle changes that can help ease CKD-related symptoms. By targeting issues including inflammation and poor gut health, many of its linked illnesses are expected to disappear, especially the ones that could further deteriorate one’s kidney function.

To find out more about this program, click on Stop and Prevent Kidney Disease from Progressing

12 Raw Cacao Benefits and 7 Ways to Eat It

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

12 Amazing Benefits of Raw Cacao (& Delicious Ways to Eat It)

Is there anything chocolate can’t do?

There’s no doubting that chocolate is delicious. However, this superfood holds powerful benefits and can be made part of a healthy diet.

The trick is to skip the sugar-laden chocolate bars and opt for raw cacao instead, which is filled with some pretty impressive health benefits.

So, what exactly is raw cacao and what makes it better than just snacking on regular chocolate? Let’s dive in.

What is Raw Cacao and How is it Different From Regular Chocolate?

First and foremost, when you hear about the amazing health benefits of chocolate, it’s important to note that the health benefits come from raw cacao and not just regular old chocolate.

Unlike processed cocoa powder and regular old chocolate bars, raw cacao is not exposed to the high temperatures that diminish many of its unique health benefits.

When you choose raw cacao, the live enzymes are still present, making it a much healthier choice.

Raw Cacao Nutritional Facts

Nutritional facts for 2.5 Tbsp raw cacao powder

Calories: 60
Fat: 1.5 grams
Protein: 4 grams
Carbs: 8 grams

Nutritional facts for 3 Tbsp raw cacao nibs

Calories: 190
Fat: 14 grams
Protein: 4 grams
Carbs: 10 grams

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12 Health Benefits of Raw Cacao

We’re pretty sure you love chocolatey drinks and treats just as much as we do. Here are a dozen great excuses to add more of it to your diet!

Fights Inflammation

Raw cacao beans are loaded with antioxidants, which fight off free radicals caused by stress, environmental toxins, or even poor lifestyle habits. This helps to reduce inflammation in the body, preventing chronic disease. Try eating a little raw cacao every day to help naturally reduce your inflammatory load.

Supports Cardiovascular Health

If you’re concerned about your heart health, raw cacao boasts some impressive cardiovascular health benefits.

Raw cacao is filled with nutrients called flavanols and procyanidins, which act as antioxidants. Studies show that these antioxidants may help reduce the risk of vascular disease.

Boosts Your Mood

Aside from the fact that eating chocolate makes us happy simply because it tastes so good, there may actually be some valid reasons to reach for some chocolate on a bad day.

Studies find that chocolate can positively affect your mood as it releases feel-good endorphins in the body. That endorphin boost might be just what your sour mood needs.

Supports Brain Health

If you’re concerned about your cognitive functioning, you might want to keep some raw cacao on hand. Studies done on rats found that the flavonoids present in chocolate can reduce the risk of Alzheimer’s disease, while human studies discovered that raw cacao reduces the risk of stroke.

Other studies link the flavonoid content in cacao to better attention, higher processing speed, and stronger working memory.

Improves Insulin Sensitivity

Regular raw cacao consumption is linked to improved insulin sensitivity, thus reducing your risk of type 2 diabetes.

Researchers believe that the flavonols present in dark chocolate and raw cacao are responsible for this. Other studies show that regular consumption of raw cacao helps prevent the inflammation caused by diabetes.

Increases Energy

If you’re feeling fatigued lately, the caffeine in raw cacao might give you the boost that you need. If coffee isn’t your thing, or it makes you too jittery, try adding a sprinkle or two of raw cacao to your morning cup of coconut yogurt or smoothie for an added energy boost.

Beats Stress

We can all use less stress in our lives and raw cacao may be just the trick to help take the edge off. Researchers found that the flavonoids in chocolate with at least 70% or more cacao, helped to reduce stress levels.

Gives you a Magnesium Boost

Did you know that magnesium is needed for at least 300 different enzyme systems? These chemical reactions in the body are responsible for regulating blood pressure, nerve functioning, blood sugar, and more.

Many of us don’t get enough magnesium from our diet, and raw cacao happens to be one of nature’s biggest sources of magnesium.

Rich in Iron

If you’re at risk of anemia, chocolate might help get your iron levels up. Iron is essential for supporting blood health and energy levels, and it plays a crucial role in oxygen-carrying hemoglobin.

When you don’t get enough iron in your diet, you may not be able to make enough of these blood cells, which can lead to iron deficiency anemia. The good news is that raw cacao happens to be an excellent source.

Combats Aging

Chocolate’s strong antioxidant content provides yet another health benefit, and this one has to do with its ability to fight premature aging. When we age, we tend to lose elasticity in our skin, leading to wrinkles and sagging.

Fortunately, one study found that regular consumption of cacao helps to support skin elasticity, promoting younger-looking skin.

Soothes an Achy Cough

If you are suffering from a chronic cough, a bit of pure chocolate may be able to help. A UK research study found that theobromine, found in raw cacao, reduces a chronic cough by acting on sensory nerve endings.

The next time you’re facing an annoying cough that just won’t go away, make yourself a warm mug of hot chocolate with raw cacao to stop it at its source.

Gives You a Vitamin & Mineral Boost

From the iron content to the magnesium, raw cacao is loaded with nutritional value. Raw cacao is also a great source of B vitamins which are essential for energy and boasts plenty of zinc to help the immune system. Think of real chocolate as an all-natural multivitamin!

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How to Eat Raw Cacao

Need some inspiration for how to eat cacao? We’ve got some great ideas for you here:

• Sprinkle raw cacao nibs over dairy-free chia pudding or coconut milk yogurt
• Add a scoop of raw unsweetened cacao powder to smoothies
• Bake raw cacao powder into almond flour donuts or avocado blueberry muffins
• Whip up a dark chocolate almond butter mousse
• Add cacao powder and nibs to homemade protein bars
• Brew dandelion tea with cacao nibs for a BREWED CACAO ELIXIR DRINK (Delicious!) from ROASTED CACAO NIBS
• Enjoy it straight! Snack on a square of pure dark chocolate as an after-dinner treat or with your morning cup of coffee

Watch this video – Cacao Powder Recipes, Benefits, & Why You Should Make the Switch from Cocoa | Lauren Vacula

Where to Find High-Quality Raw Cocoa

Remember that all of the health benefits you find in chocolate come from raw cacao, so you want to make sure you are getting a high-quality product. Check the bulk section of your local health food stores or shop online. Be sure to look at the ingredient list and choose a product that only contains raw cacao.

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The Bottom Line

The take-home message here is to enjoy your chocolate! In fact, you should go ahead and treat yourself to some raw cacao each day. This deliciously sweet treat supports your health in a myriad of ways.

Written by Rebecca Jacobs

Author Bio:

Rebecca Jacobs N.C is a Certified Holistic Nutrition Consultant, specializing in digestive and women’s health. She takes a holistic approach to wellness, doesn’t believe in “dieting,” and believes that healthy eating must be delicious. Rebecca is also a recipe developer and creates healthy alternatives to traditionally unhealthy foods.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook