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Are you trying to lose weight? Are you trying to improve your overall fitness? Are you trying to tone or to bulk up? Having a clear grasp of what you’re aiming to do in the long run will help to guide your plan and keep you motivated too.
Now it’s time to think about how often you will work out. If you’re new to workout programs or are not particularly fit, you may need to go easy to start with. Plan to do some light training on one or two days each week until you start getting used to physical exertion and recovery. Too much too soon could be overwhelming and put you off.
After easing yourself in, you can increase the intensity of the workout and add an extra one or two workout days to your program. Try for three days each week, or maybe four if you’re feeling really energetic. However, it’s as important to include rest and recovery days in your schedule as it is to include workout days.
The amount of time you allow for a workout session will dictate the variety and kinds of exercise you can carry out. For lots of variety, you’ll need a longer session, and for endurance exercise, you’ll also need more time.
You need to have an idea of the exercises you need to do in your program. Think about which areas of your body you’d like to focus on the most. Do you want to drop weight off your stomach? Do you want to increase the endurance in your legs? Perhaps you want to bulk up your biceps? You can plan each session with these focal points in mind.
Build your program up bit by bit. Start off by deciding on your general aims, then figure out how much time you’ll have available or want to spend exercising. With a range of possible exercises in mind, plan what you’d like to cover in each session. See if you can cover everything in a one- or two-week exercise cycle.
After you’ve begun the actual workouts, you’ll have a better idea of which exercises work for you, and how long it all takes. You can then adjust your program to match what you learn. With this knowledge, you can then set yourself longer-term goals – like increasing the number of reps or sets you do in a session or running further in the same amount of time.
Toxins and toxic chemicals can be found in a variety of products that we use and encounter in our everyday lives. Exposure to toxins, especially over a prolonged period of time can lead to numerous health issues including hormonal interference, endocrine disruption, pregnancy/reproductive problems, and even disease.
Thus, taking adequate measures to reduce toxins in our lives and environments can go a long way to promote overall health and wellness. The following article outlines 10 tips that can be used to protect yourself from common environmental toxins.
Brazier, Y. (2017, May). Bisphenol a: Hazards and sources. Medical and health information. https://www.medicalnewstoday.com/articles/221205
Health Essentials. (2020, August 14). How environmental toxins can impact your health. Health Essentials from Cleveland Clinic. https://health.clevelandclinic.org/how-environmental-toxins-can-impact-your-health/
Rowe, K. (2020, August 31). How to avoid harmful toxins in your life | BrainMD. BrainMD Health Blog. https://brainmd.com/blog/how-to-get-rid-of-harmful-toxins/
Women’s Voices for the Earth. (2020, January 9). 10 steps to avoid toxic chemicals. https://www.womensvoices.org/avoid-toxic-chemicals/ten-ways-to-avoid-toxic-chemicals/
Prep time: 10 minutes
Cook time: 25-30 minutes
3 T. coconut oil, melted (plus extra for greasing)
2 large apples, peeled and diced
2 t. ground cinnamon
3 T. pure maple syrup, divided
3/4 c. almond flour
1. Preheat oven to 350°F and lightly grease a small baking dish with a little coconut oil. Set aside.
2. Toss the apples with the cinnamon and a tablespoon of maple syrup and pour into the prepared baking dish. Spread apple mixture into an even layer and set aside.
3. In a small bowl, combine the almond flour, melted coconut oil, and remaining maple syrup. Stir to combine thoroughly, then evenly spread the mixture over the cinnamon apples.
4. Place in the pre-heated oven and bake until the topping is golden brown and the apples are tender, approximately 25 – 30 minutes. Remove from oven and cool for a couple minutes before serving. Enjoy!
Yet, there still appears to be a host of misinformation about detoxes that can make it hard to understand what a detox truly is and what it is designed to do. Let’s take some time to outline some common detox myths and set the record straight by providing the facts.
Myth #1: Detoxing is a remedy for over-indulgence.
Fact #1: The truth is that there is no quick fix for overeating, binging, or over-indulging- that includes a detox. While a by-product of a detox can be weight loss and the elimination of unhealthy or unwanted chemicals from the body in a rapid timeframe, a detox is not going to solve the larger problems that can be caused by unhealthy lifestyle habits.
The true remedy for poor habits such as over-indulging, overeating, and binging is making long-term lifestyle changes to eating habits, exercises habits, and other habits that are more sustainable and long-lasting. Detoxes should be used to jumpstart sensible wellness plans and not used as a form of regular maintenance.
Myth #2: Significantly increasing water intake will detoxify the body.
Fact #2: There is some truth to the idea that drinking water can detoxify the body. Water intakes help the kidney and liver function more efficiently, which can boost the processes of cleansing out toxins and chemicals. However, all things must be done in moderation.
Consuming too much water can negatively impact the electrolytes in the body and increase the amount of work the kidneys must do in order to rid the body of the extra water being taken in. Thus, there should be proper balance in order to ensure the body remains healthy.
Myth #3: A detox must consist of a system of special juices and/or teas.
Fact #3: Juices and teas can be a good way to detox, but the body doesn’t need a special tea or juice to cleanse itself. There are a variety of foods that can naturally cleanse the body without a special program or system. Adding items to the diet such as fruits, leafy greens, lemons, and sesame seeds can significantly boost the detox process of the body. Green tea and ginger are also great items that can be added to promote the body’s process of detoxification.
Myth #4: Detoxes are the best way to lose weight.
Fact #4: While detox can jumpstart the weight loss process and cause you to lose some pounds in a short period of time, without a plan to sustain that weight loss, most of that weight will be regained at the end of the detox plan.
There is only so much weight that can be lost via a detox plan, and sustained weight loss requires lifestyle changes such as exercise and diet alterations in order to keep seeing progress.
Without these measures, a detox simply becomes a waste of time and will be continually required to continue weight loss, which can put an unhealthy strain on the body and its detoxing systems (i.e., the liver and the kidneys).
So, while a detox can be considered as a good way to jumpstart health or weight loss journeys, it is not the quick solution to a larger health or weight issue. Rather than relying on a detox to solve health problems, it should be used to gain momentum and help you begin the process of more sustainable lifestyle changes that will lead to prolonged health and weight loss benefits.
Barnes, Z. (2016, January 10). 4 myths about Detoxing that are totally false. SELF. https://www.self.com/story/myths-detoxing-totally-false
Welsh, R. A. (2020, October 13). 6 body detox and cleansing myths and facts revealed. JuicerKit. https://juicerkit.com/body-detox-facts-and-myths/
People who grow gardens each year hope that the garden will supply enough fruits and vegetables to be able to save some for the winter months. Some people choose to can their surplus while others freeze. Have you considered ways to dry/dehydrate fruits and vegetables as an alternative to canning or freezing?
You can dry food in a number of ways:
To effectively dry food it is necessary to have the right combination of low humidity, air current and warm temperatures.
Sun drying is probably one of the oldest ways to preserve food but it depends on the temperature, weather and relative humidity. If you plan to use this method to dry vegetables, it is imperative to do so when there will be 3-5 days of warm temperatures and sunshine. While this is method is free, it takes so much longer.
Solar drying is similar to sun drying but it is also different. Solar drying is accomplished by creating a box with a glass lid, solar oven or placing the vegetables in the car window. You’ll have better luck if you have a long stretch of sunny days, but you must leave the windows open to allow for air circulation. This method is quicker than sun drying, but there is still a better way.
Oven drying is an option you may only want to consider for small-scale drying of 4 to 6 pounds of vegetables at a time. However, this method is not free as the oven will have to remain on the entire time the vegetables are drying. This method will take longer than a dehydrator and you have to rotate the trays to ensure even drying. You also may have difficulty maintaining the necessary 140 degrees in your oven or won’t have the proper air circulation.
Dehydrator drying is probably the best way to dry fruits and vegetables. Most dehydrators allow you to expand the number of trays; they are sturdy, safe and much quicker than any other method. They provide a constant heat source, you can set the temperature, and the fan allows for even air circulation.
If you’re considering drying or dehydrating the bounty from your garden, consider the four different ways. Some of the methods are free but they will require a good amount of time. Other methods will cost money but they are much more effective and the results are predictable. The choice of which method you use is entirely up to you.
If you have planted a garden in the past, you know tomatoes are often prolific. Before you know it, you have an over abundance of tomatoes. You don’t want to can them. Freezing isn’t such a good idea. And you can only eat so much spaghetti. If you’re looking for unique ways to use extra tomatoes look no further.
The above are a few of the many unique ways to use extra tomatoes from your garden. If all else fails and you still have too many after trying these ways, give them away to friends, family, local food banks or nursing homes. They’re sure to be appreciated.