Eating healthy on weekdays, junk on weekends as bad as regular junk-bingeing.............................
Cyclic eating of healthy and junk food causes a reduction in the gut's microbial cells which regulate metabolism, nutrition and immune function.
If you are strict with your diet during the week and eat junk over the weekend, then may be you are undoing all the good work done during the week.
The human gut consists of up to 100 trillion microbial cells that influence metabolism, nutrition and immune function. Disruption to the gut microbiota has been linked with gastrointestinal conditions such as inflammatory bowel disease and obesity.
The study was the first to compare how continuous or intermittent exposure to an unhealthy diet can impact the composition of the gut microbiota, said lead author Margaret Morris from the University of New South Wales in Australia in the journal Molecular Nutrition and Food Research.
A reduction in the diversity of the gut’s microbiota, and a loss of some of the beneficial biota is clearly not a good thing for health, Morris stated.
The study examined the impact of yo-yo dieting on the gut microbiota of rats. “The findings indicate that intermittent exposure to junk food three days a week is sufficient to extensively shift the gut microbiota towards the pattern seen in obese rats consuming the diet continuously,” Morris added.
The research team compared the abundance of microbiota in rats given continuous access to either a healthy diet or junk food with a group cycled between the two diets — healthy for four days and junk for three over 16 weeks.
The study showed that rats on the cycled diet were 18 per cent heavier than those on the healthy diet, while leptin and insulin levels in cycled rats were in between levels of rats fed junk or healthy food. The microbiota of cycled rats was almost indistinguishable from rats fed a constant diet of junk — with both groups’ microbiota significantly different from those in the rats fed a healthy diet — the researchers found.
Let me challenge the way you think and perhaps to change the way you live by sharing this inspiring quote with you: Our bodies are like gardens and our willpower is like the gardener. – Shakespeare Think about that and let it resonate for a second. Alright, we are good to go.
When we are healthy we do not notice that our bodies serve us as temples and with the right approach – It pays off. Respectively, the other way about – if not approached right even healthy, you will start feeling the burden at some point. The age of a person has no big significance when they are both mentally and physically healthy. The workdays, nonetheless, could be extremely burdened and still would not feel overwhelmed at the end of the workday, but full of optimism and plans for the next one.
Now, you are given the chance, to check on which are the 10 golden rules for good health.
And here we goooooooooo CONTROL YOUR BREATHING, DO NOT LET IT CONTROL YOU! Do not forget that our breathing is in the foundation of our body, that our body’s energy comes mainly from the oxygen. If you do not breathe correctly (abdominal), how do you expect to be healthy?
CHEW THE SOLID FOOD WELL. It’s been known for years, that chewing your food well is important and can do more good than swallowing whole bites. Logical isn’t it? Eating more slowly benefits your health in every aspect. Particularly, when it comes down to solid foods, they have to be chewed until they become liquid and then swallowed.
KEEP THE LIQUIDS AND SOFT FOOD IN YOUR MOUTH FOR LONGER It is important that you keep the food in your mouth for longer. Even if fluidity. You may want to do this because when you chew the food and keep it in your mouth for longer, it acquires body temperature and thereby spares the stomach.
DRINK 3 TIMES MORE LIQUIDS (WATER, PREFERABLY) When we move, lift something or undertake any kind of physical activity, the human body temperature starts to increase. To prevent us from overheating, we start sweating so the body can cool down a bit. Furthermore, our body not only starts to cool down, but starts to dehydrate as well. That is why it is very important to drink as many liquids as possible.
MOVEMENT @ LIFE Basically, those who exercise a lot – live a lot. Those who don’t – die. It is important to know how to move properly, without pressure on the human engine support apparatus. Use mainly your own weight when exercising. As simple as that.
I THINK THEREFORE I AM I think right therefore I live right. I think positively and live positively. I think for the good of myself and of the others, therefore, the others think for the good of me. I do not respond to evil with evil because I just amplify it. Positive thinking, a positive outcome. Think before you think. That is why a man is called “A reasonable being”.
WHO DOES NOT PLAN, PLANS TO FAIL Make a schedule. In ancient Greece, there are two extreme definitions for what the world is – Chaos and Space, order and disorder. That’s called – duality. Put your life in order and you will see it flourishing.
EAT, DRINK AND USE ONLY NATURAL SUBSTANCES I do this on a daily basis! I use nothing, but only natural stuff. It is really hard and I struggle with finding, for example, organic products and sometimes can’t cope with it, but I try, I always try. Nature has given us everything and It is our choice whether we are going to take an advantage of that or not. Organic, which our body is, cannot sustain and live longer if treating it inorganically.
SPEND, AT LEAST A DAY PER WEEK, ENTIRELY SUBMERSED IN THE NATURE. No sources of information, no mobile phones, no music. Merely the sound of the forest and the nature. We were born, adhering to a natural law and the Earth is our mother. You may not have Wi-Fi in the forest, but you will feel a better connection with everything.
TRUST BUT VERIFY Even everything that’s been written so far, all these pieces of wisdom, extracted from the memory of the millenniums must be checked by you, personally. Always seek the deepest truth about your life and health and not the concept made up by someone else for you.
Just Try and see the results.......................?
These coaching cues will help you nail every rep and build your best body
I work with an array of clients—from elite athletes to Bob in accounting. So you might assume I use different coaching cues for different fitness levels.
But the truth is, I’ve found that most people respond to the same cues regardless of ability.
(Transform your body from top to bottom with The Anarchy Workout. One guy lost 18 pounds of fat in just 6 weeks!)
Take the squat for example. These are two common cues you might hear:
One: Squeeze your glutes. Two: Crack a walnut between your glutes.
With my clients, the second is always best.
It’s an external cue, which takes your attention away from your body and directs it toward an outcome (breaking the nut).
The first cue, on the other hand, is an internal cue, which focuses on a body part and how it moves or works.
Coaches will use both internal and external. But I find that the following 9 external cues are magic for my clients. I say them, and—bam!—they instantly correct their form. They also work much better than “Hey! Stop doing that!”
Apply them to your own workout for flawless technique and greater gains.
Deadlift “Squeeze an orange in each of your armpits until you make orange juice.”
Why it works: You’ll activate your latissimus dorsi—the largest muscles in your back—so that they can assist in the big lift.
Maintaining this contraction throughout the entire exercise also prevents your upper back from rounding. And that’s important, since the more stable your spine, the more weight you can move.
Straight-Leg Deadlift or Romanian Deadlift
Create as much distance as possible between your head and butt.
Why it works: A perfect hip hinge is imperative for the straight-leg deadlift. But for many guys, it’s one of the hardest movements to master.
If you concentrate on pushing your head and butt away from one another as the weight lowers, however, your hips have to maximally bend. This fully engages your hamstrings and glutes so you can powerfully lift and lower the bar.
Squat Point your belt buckle toward your chin.
Why it works: Tilting your pelvis backward places your spine in a neutral position. This not only reduces the stress on your lower back and your risk of spine injuries, but also promotes more stability throughout your core.
@ 3 Exercises You Should Do Every Day
Rear-Foot-Elevated Split Squat or Bulgarian Split Squat Crack the concrete with your heel.
Why it works: You’ll find that your weight shifts forward into your toes as you lift and lower. This can cause your heel to come off the floor, placing a lot of stress on your knee, and activating your quad instead of the glutes. It can also decrease your strength.
Pressing through the heel of your front foot helps it stay flat during the exercise.
Pushup “Push your upper back toward the ceiling at the end of the movement.”
Why it works: This not only works your chest, but also engages your serratus anterior, a small but important muscle that helps move your shoulder blades.
If you neglect the serratus anterior, it becomes weak. And this puts you at a higher risk of shoulder impingement, a painful injury in the shoulder joint.
It also messes up your posture, tilting your shoulder blades forward and down. Do you want to look like a hunchback?
Kettlebell SwingHike the bell as hard as possible.
Why it works: You’ll build momentum on the very first swing. You can’t do that if you’re standing with the bell hanging straight down.
Here’s how to do it: Place the kettlebell about a foot in front of you, then lean forward to grab the bell. Your arms will be extended in front of you. Tilt the handle toward you, while trying to break it in half with your hands.
@ 10 Exercises That Burn More Calories Than Running
Now explosively “hike” the bell between your legs. When your arms hit the top of the inside of your thighs, explosively “pop your hips forward as you let the weight swing up to chest level.
Pullup Put your shoulder blades in your back pocket.
Why it works: This prevents the traps from doing all the work. Instead, it ensures you initiate the movement with your lats and teres major, the muscles in your shoulder blades.
Overhead Press Prepare for a punch in the stomach.
Why it works: Most men overarch their backs whenever their arms go overhead. This not only sabotages your strength, but also increases your risk of injury if there’s load involved.
Prepping your gut for a punch forces you to brace your abdominals-hard. Bracing your core keeps your pelvis in alignment and helps you maintain a neutral arch the entire time.
8 hours of sleep to improve your memory Here's a reason to make sure you sleep well before exams or a presentation. When given an opportunity to sleep for up to 8 hours, participants correctly matched 12 per cent more of the faces and names.
Do you want to better remember new names and faces? Go, hit the sack. According to researchers, people are better at remembering faces and names if they get 8 hours of sound sleep after seeing those faces and names for the first time. Many different kinds of memories are improved with sleep. While a couple of studies have looked at how naps might affect our ability to learn new faces and names, no previous studies have looked at the impact of a full night of sleep in between learning and being tested. “We found that when participants were given the opportunity to have a full night’s sleep, their ability to correctly identify the name associated with a face – and their confidence in their answers – significantly improved,” explained Jeanne F Duffy, associate neuroscientist at Brigham and Women’s Hospital (BWH). Participants in the study underwent testing in a controlled environment while staying at BWH’s centre for clinical investigation.They were shown 20 photos of faces with corresponding names from a database of over 600 colour photos of adult faces and asked to memorise them. After a 12-hour period, they were then shown the photos again with either a correct or incorrect name.In addition to answering whether or not the correct name was shown, participants were asked to rate their confidence on a scale of one to nine.When given an opportunity to sleep for up to 8 hours, participants correctly matched 12 per cent more of the faces and names.The findings suggest that sleep after new learning activities may help improve memory. While the current study was conducted on healthy subjects in their 20s, the research team would like to explore the implications for people of all ages, including older adults. “Sleep is important for learning new information. As people get older, they are more likely to develop sleep disruptions and sleep disorders, which may, in turn, cause memory issues,” Duffy noted. By addressing issues with sleep, we may be able to affect people’s ability to learn things at all different ages, the authors concluded in a paper appeared in the journal Neurobiology of Learning and Memory.
Michelle Obama Opens Up About Her Less-Than-Healthy Past
“It got to the point where our pediatrician pulled me aside and urged me to make some changes for the sake of our daughters’ health.”
First Lady Michelle Obama is living proof that just because you live in the White House doesn’t mean you can’t have a little fun. While she certainly takes her Let’s Move! campaign seriously, she’s also danced up a storm with Jimmy Fallon and tweeted inside jokes to her husband. It’s clear she’s high-energy (um, have you seen this workout video?), but more importantly, she’s driven by a serious passion to help America get healthy.
RELATED:A Message from the First Lady of the United States
In this exclusive interview, the FLOTUS explains why putting yourself first is key to getting and staying healthy, how she’s helping kids learn to love being active, and what she hopes to achieve next.
On Her Less-than-Healthy Past… “Too often, we as women work so hard to take care of everyone in our families and manage everything at our jobs, and we forget to pay attention to ourselves. In fact, our own health is often our very last priority—that last item on the to-do list that we never quite get around to.
"That used to be the case in my own life. I remember back when our older daughter was born, and I was exhausted, struggling with all those late-night feedings and diaper changes while trying to manage my own career and support Barack’s career. Back then, I was barely able to take a shower every day, let alone get to the gym. And one day, my mother sat me down and told me, ‘Michelle, you cannot be there for everyone else if you’re not there for yourself.’ Like usual, she was right. And while, like many women—and men—I’ve struggled to find the right balance, I try to make sure that my own health and wellbeing is up there at the top of the list along with my family’s.”
On Walking the Walk… “I certainly don’t consider myself a fitness icon—that’s way too much pressure! But I do hope that by being active, whether by hula-hooping with kids on the White House lawn or by hitting the gym as often as I can, I’m showing people that there are all kinds of ways to get fit and that it’s really about finding the activities that work best for your own body. I hope I’m also showing people by example that getting fit can be fun!”
Related: The Workout That Michelle Obama Will Be Doing this Year
On Helping Her Family Stay Healthy… “Back when I was a busy working mom living in Chicago, Barack and I didn’t always make the best nutrition choices. We were a little too dependent on our microwave and the local takeout places. It got to the point where our pediatrician pulled me aside and urged me to make some changes for the sake of our daughters’ health. That was a real wakeup call for us, so we started making some simple changes that made a big impact: cooking at home more, eating more fruits and vegetables, and drinking more water. And we could really feel the effects on our bodies. ”
On the Success of Let’s Move!… “We’ve helped create healthier daycare centers—where fruits and veggies have replaced cookies and juice—for 1.6 million kids. We raised standards for school meals, and more than 30 million kids are now eating healthier school breakfasts and lunches. We created our Let’s Move! active schools program, and nearly nine million kids are attending schools where they get 60 minutes of physical activity a day. Thousands of chain restaurants have created healthier kids’ menus, and food and beverage companies have cut 6.4 trillion calories from their products. And today, childhood obesity rates have finally stopped rising, and obesity rates are actually falling among our youngest children. ”
On What She Hopes to Achieve Next… “While we’ve made some real progress on this issue, we clearly still have a long way to go—nearly one in three kids is still overweight or obese—and I really wish we could solve this problem more quickly. Unfortunately, our childhood obesity epidemic has been decades in the making, and we can’t fix it overnight. But if we keep pushing forward in all sectors and giving families the information and support they need to make healthy choices, I believe we will be able to give all our kids the healthy futures they deserve.”
Related: Shonda Rhimes Wants Her Daughters to Own Their Sexuality
On What We Can Do to Help… “One of the most important things we can to do to protect women’s health is to protect the Affordable Care Act that my husband passed back in 2010. Because of this law, most health plans now cover preventive care like pap smears, contraception, and flu shots—with no out-of-pocket costs. Insurance companies can no longer discriminate against women—believe it or not, insurance companies used to be allowed to charge women more than men for the very same coverage. And they can no longer discriminate against you and charge you outrageous rates if you have a pre-existing condition like HPV or even pregnancy—yes, pregnancy was sometimes considered a pre-existing condition.
"This law has helped so many women, and we need to make sure that no one takes away the protections it provides for us and our families.
For most of us, a cold shower only happens when we’re last in line for the bathroom or our S.O. “accidentally” flushes while we’re in there. (In the words of Stephanie Tanner, “How rude!”) But it turns out the hot water hogs in your life may be doing you a serious favor: When it comes to body-boosting benefits, experts suggest cold showers are where it’s at.
To reap the potential rewards of a cold shower regime, Halse recommends a water temp of 60 degrees or under, which is the equivalent to very cold pool water. Start out using as cold a temperature as you can stand, says Schultz, and gradually adjust the temp so it’s a little cooler each time you hop in.
Here are just some of the perks chilling out can provide.
Brightens Your Mood
“Hydrotherapy with cold water can increase beta-endorphin and noradrenaline levels in the blood, as well as noradrenaline levels in the brain, which may in turn have an anti-depressant effect on mood,” says Sheenie Ambardar, M.D., a Beverly Hills-based psychiatrist. A study published in the journal Medical Hypotheses found that taking two to three minute cold showers on the reg (like, 68-degrees cold) over a two-week period boosted the moods of their participants.
Related:Is It Better to Wash Your Face in the Shower
Soothes Sore Muscles
Cold showers can help you recover from a hardcore workout by reducing soreness and inflammation, says Henry Halse, a Philadelphia-based certified strength and conditioning specialist. If there’s a particular muscle giving you ‘tude, Halse suggests focusing the shower water directly on the area for as close to five minutes as you can. “The increased blood flow to the area can help repair damaged muscle or other tissue because your blood contains the nutrients that heal,” he says.
Improves Your Skin
The best way to score beauty benefits from a cold shower is to first cleanse with warm water, and then shift to a cooler temperature, says Neal Schultz, M.D., a New York City dermatologist, host of DermTV.com, and creator of BeautyRx by Dr. Schultz. The cold can help tighten your skin and pores, put the kibosh on unwanted redness, and reduce puffiness below your eyes. Not only will your skin look smoother and brighter, but your makeup will go on like buttah.
Related: 5 Ways Your Shower Is Making You Look Worse
Makes Hair Shinier
The cuticle of hair shafts can be dried out more by warm water, leaving your tresses looking…well, blah, says Julia Tzu, founder and medical director of Wall Street Dermatology. A shot of cold water post-conditioner can make your hair appear shinier and smoother by flattening your hair follicles and locking in moisture.
Helps Combat Stress
Cold water to the face may help with relaxation by slowing the heart and in fact has been studied to treat abnormally fast heart rates, says Tzu. Another study found that participants who swam in ice-cold water on the regular showed an increased tolerance to stress—all thanks to their bodies adapting to the repeat exposure.
