When it comes to the 21 Day Fix nutritional program, a portion control system is used. For this system to work, color-coded containers are used to guide your nutritional intake. These color-coded containers are simple and straightforward, and at the same time they are highly efficient.
Each container matches a different food group, and each container differs in size. You will be allocated a certain number of containers based on your current weight and daily caloric need, meaning that you don’t have to count the number of calories that you are consuming with each meal.
As I said, this system is incredibly simple, and below we will look closer at what purpose the containers play.
21 Day Fix Color Coded Containers
Green container for vegetables
The green container is for veggies, which is perhaps the most vital food group of them all. This container is the same volume as 1.25 cups, ensuring that a large portion of your diet consists of greens. 21 day fix is trying to push you towards consuming veggies on a consistent basis, which most people refuse to do. And because there is a variety of veggies allowed by 21 Day Fix, you will not be short on meal choices.
Purple container for fruits
Just like the green container that we just mentioned, the purple container is equivalent to 1.25 cups. This means that you will be consuming a good amount of nutritious fruits on a daily basis. The large purple container will hold your favorite fruits, as long as they are high in nutrients and low in sugar/calories.
Red container for proteins
For you to have a balanced diet, you need to include proteins. Proteins play a crucial role in building and repairing the tissues that are found in your muscles, hair, and collagen. In fact, if you want to build lean muscle, then you better eat a protein-rich diet. Vegetarians and vegans have their fair share of protein sources in this program, and this container is equal to a 3/4 cup.
Yellow container for carbs
Carbs provide the fuel that our muscles need to function, and they are therefore necessary for your diet. The yellow container is equivalent to 1/2 a cup, and it holds the healthy carbs and starches that you need to boost your energy.
Blue container for healthy fats and cheeses
If you want to lose weight you should cut down on fats; but don’t eliminate them completely. The blue container is equal to a 1/4 cup, and it holds the healthy fats that you need to regulate your cholesterol metabolism and fuel your muscles.
Two orange containers for seeds and dressings
The orange containers are by far the smallest, and they hold as much seeds and dressings as a tablespoon will hold.
As a bonus, you will also get a shakeology cup, which you can use to carry your highly nutritious protein drink. The shakeology drink is the perfect way to start your day, as it will fill you up and leave you energized.
You asked about the 21 Day Fix containers, and I have given you everything you need to know about these containers. You can now start your nutritional journey!
Over the last decade yoga has established itself as a mainstream exercise and relaxation practice. While you may love to go to yoga classes, you might not be aware of the full extent of health benefits that practicing yoga can afford to you.
Ten Health Benefits Of Yoga
Improved flexibility is perhaps the most obvious benefit of yoga. Due to the stretching movements and poses that are involved yoga, you have the chance to stretch out stiff and tired muscles that are often neglected by other exercise routines.
Soon enough you will begin to witness your flexibility improve.
Increases Strength And Endurance
There are several styles of yoga that promote strength and endurance, including the vigorous ashtanga and power yoga, and the less intense hatha and lyengar.
These yoga styles improve your muscle tone, increase your core strength, and boost your endurance, by forcing you into poses that build up your muscles. A few examples of the poses I am speaking of include the upward dog, the downward dog, the chair pose, and the plank pose.
Corrects Posture And Balance
If you slouch a lot, fall often, and carry yourself with a poor posture, yoga is probably the way in which you can improve your stance and balance.
This is achieved through sitting and standing poses which work to strengthen your core muscles, which are vital in maintaining the correct posture and improving balance. Additionally, individuals who participate in yoga are more likely to realize that they are slumping, allowing them to quickly correct their posture.
Betters Your Breathing
As we all know yoga presents itself as a great method of relaxation, as it calls for breathing techniques that cause you to unwind and de-stress.
All of these techniques make your breathing easier even when you are not in the middle of a yoga session.
In a continuation from the point above, yoga is used by many as a way to relax especially after a hectic day.
Using the breathing and meditative techniques outlined by yoga practitioners, you can now relax your mind and relieve yourself of stress with ease.
Strengthens Your Heart
If you suffer from high cholesterol levels, high blood pressure, and a rapid heart rate, then yoga should definitely be on your radar.
This is because the meditation undertaken in yoga works to create a healthier and stronger heart, with less chance of heart disease and strokes.
Protects Your Spine
The spinal disks in our backs act as shock absorbers that protect our vertebrae from injury and damage. Yoga styles like asana are composed of several poses like twists, forward-bends, and backbends, which ensure that our spinal disks are kept agile.
Prevents The Breakdown Of Cartilage And Joints
When you practice yoga, your joints are taken through a full range of motions that increases your overall flexibility. This also works to avert disabilities and degenerative diseases like arthritis.
Additionally, when you practice yoga the cartilage between your joints is kept from wearing out, so that the cartilage structure and function remains at its prime.
It is always important to take care of your bone health, and yoga is one way of ensuring this. Weight-bearing exercise techniques have been proven to strengthen bones in addition to preventing diseases like osteoporosis, making yoga a great way of sustaining your bone health.
Yoga poses like upward facing dog and downward facing dog require you to bear your weight, and this strengthens arm bones, increases bone density in your vertebrae, and keeps calcium in your bones.
Boosts Your Immune System
You can boost your immune system by practicing yoga in two main ways: meditation and stretching. To begin with, meditation allows you to regulate your immune system, giving you the chance to raise it when it is needed and lowering it when it is called for.
Furthermore, stretching and contracting your muscles as you go through your yoga postures helps you drain lymph. This action aids the lymphatic system in fighting infections, disposing of toxic waste (by products of cellular functioning), and destroying cancerous cells.
So if you are passionate about yoga, go ahead and continue practicing it. But if you have never tried it and would like to live a long and healthy life, then yoga is the way to go. The ten health benefits above more than prove how advantageous it is to incorporate yoga into your life.Read More
If you are just starting out on the 21 day fix program, then you might be looking for some help on how to make the most out of this program. Thankfully, I have immersed myself in 21 day fix, and that makes me privy to some great tips that you can use to make the program simple and more enjoyable.
So if you want to know some insider tips about the 21 day fix program, continue reading this post.
21 Day Fix Tips and Tricks
1. Always create a plan
Planning is important in all aspects of your life, as it allows you to bring order to a chaotic schedule. It is therefore important for you to carefully plan out your 21 day fix diet and workout, so that your time spent following this program is much easier.
By planning you also get the most out of the program, as you know what you are doing and what goal you are trying to achieve. Start by reading the manual that comes with the program, and study the containers so that you can quickly get a hang of portion control.
2. Gather a variety of recipes
There is nothing more off-putting then eating the same bland meal day after day. In fact, many people are scared of following nutritional programs because they believe that they will be stuck eating food that they do not like.
In order to stick with 21 day fix, you need to start collecting recipes on appetizing foods that are allowed by the program. In this way you are eating delicious food that keeps you healthy, and therefore you are less likely to fall off the wagon.
3. Drink your shakeology
Many people falsely believe that the shakeology drink is a suggestion, when in actual fact it is a requirement of the program. The shakeology drink has amazing health benefits, and it is therefore crucial for you to incorporate the drink into your nutritional plan.
If you are looking to fill up on nutrients and boost your energy at the same time, then shakeology is the answer for you.
4. Don’t forget to work out
Another common mistake that people make is focusing solely on the nutritional portion of the program. However, the 21 day fix program has been designed as diet and a workout, and neglecting the workout will only make it harder for you to reach your weight loss goals.
It is therefore important for you to dive into your workout schedule, and take part in all of those intense exercises that burn calories and build muscles.
5. Join a support group
Losing weight is one of the toughest challenges you can put yourself through, and many a time you will think about quitting. The 21 day fix program is very intense, and I know for a fact that the first few days will have you longing for your old lifestyle. But you should never give up!
Because it is difficult to motivate yourself in a tough situation, join a support group where you can have people that can lift you up when you are feeling down. 21 day fix support groups also give you someone to be accountable to if you do not meet your goals, and they can also provide tips and advise that will be helpful on your journey.
By implementing these tips into your hammer and chisel program, you will find that your journey is easier and much more fun. This program is worthwhile, trust me!Read More
Snoring is a big problem for nearly half of the population, disrupting your sleep and the sleep of those around you. Getting your noisy snoring to stop is therefore a blessing for you and those with whom you share a household, unfortunately, a problem arises when it comes to finding a solution for your snoring.
There are several options you have, include natural remedies, medical devices, and surgery, and each method comes with its own benefits and drawbacks.
That is why below we are going to look at the Zyppah device in greater detail, as we try and establish whether it can solve your snoring problems.
The Zyppah device was developed by dentist Dr. Jonathan Greenburg, who has decades of experience in the aforementioned industry. For the last 10 years Dr. Greenburg has studied snoring and sleep apnea, and the Zyppah device is the result of his research.
Dr. Greenburg is also the owner of ‘ U Snore No More’ centers in Encino, Newport Beach, Beverly Hills, Valencia, and Pasadena. There is no probably no one who knows more about sleep apnea, snoring, and CPAP intolerance.
There are 2 Zyppah devices available to you, the first being the Over-The Counter version which requires no prescription, and the second being the prescribed version.
While the first Zyppah device is used to solely treat snoring, the second device will need to be custom fitted by a professional at one of the Snore No More Centers I mentioned above.
How Does It Work?
The first thing you need to be made aware of is that the Over-The Counter Zyppah device is not used as a treatment for sleep apnea, but rather as a way to treat your snoring. This oral device uses an elastic band and a mandibular advancement feature to reduce the sound of snoring, and in some cases eliminate the sound entirely.
To simplify this even further, the Zyppah device holds your tongue down using a rubber strap, and then moves your jaw forward. The elastic band prevents your tongue from blocking your air passages as you sleep, while the jaw advancement results in the tightening of muscles and tissues at the back of your throat so that snoring does not occur.
Things To Know Before Using It
Before you use the Zyppah device it is recommended for you to consult with a doctor, so that you can determine whether there are any underlying issues to your snoring e.g. obstructive sleep apnea.
This is because using an Over-The Counter device to treat a sleeping disorder without the doctor’s approval can be dangerous to your health.
The Zyppah device advertises itself as one that offers 8 hours of sleep and 0 snoring immediately you begin to use it. So does this oral device keep its promise? Here are the advantages of using this device:
- Many users of the Zyppah claim that the device has greatly reduced their snoring.
- The tongue stabilizing strap does not trigger your gag reflex, because the positioning of the elastic band does is non-interfering.
- The Zyppah makes use of the boil and bite technology. When you drop the Zyppah into hot water and then let it cool before popping it in your mouth, you give it the chance to conform to the contours of your teeth.
This easy custom fitting technique reduces the chance of the device falling out of your mouth as you sleep.
- The Zyppah is slightly intimidating to look at, but the truth is that there are no fun-looking oral appliances.
- It will take a few days for you to get used to wearing the Zyppah. In the beginning you may experience tenderness in your jaw; however this discomfort should soon ease up.
- The anti-snoring device is slightly expensive, especially when compared to similar devices on the market. However, you also need to take into consideration the two-tone design of this device, which makes it unique.
- The Zyppah does not allow you to adjust the mandibular advancement feature.
As you can see from the review above, the Zyppah device is a one of a kind oral device that works tirelessly to suppress the noise of your snoring. Though this device has a few drawbacks, it works well to eliminate the awkward tongue and jaw positioning that promotes snoring.
So if you are looking to invest in an anti-snoring device, the Zyppah is the way to go.Read More
Insanity Max 30 is a fitness program that runs for 60 days. In fact, it is a fitness plan that is specially designed to give you lean muscles, lean arms, perfect glutes and amazing abs. interestingly, it provides you all these and more in just 30 minutes during your 60 day period.
However, if you have completed it and still didn’t get the desired result, you can simply continue with it, it is just that easy. The Insanity Max 30 comes with different specially designed workouts that work through both cardio and strength training to get you in the best possible shape.
Now, coming to its workout, it includes over 150 Tabata style workouts that too with no equipments. You simply need the determination to complete these exercises in 30 minutes and you are good to go.
What’s so unique about Insanity Max 30?
One of the most unique things about Insanity Max 30 is the 21 Day Fix container guide it includes. Again, 21 Day Fix is one of the most popular programs that have helped numerous men and women to achieve their weight loss goals. You can also purchase these 21 Day Fix containers separately or along with this program.
What does the program include?
When you order yourself an Insanity Max 30 you will be given different packages to choose from that comes in different range. Some of these packages will either include Shakeology, while the other will include bonus workouts or 21 Day Fix containers. These packages are Insanity Max 30 DVD Base package and the Insanity Max 30 DVD Deluxe Package.
Who can use this program?
It is suitable for those who:
• are really short on their time
• want to push themselves to get their best
• doesn’t want to use any equipment for workouts
• are at different fitness levels
• want to enjoy a flexible eating plans
How is it different from other similar workouts?
Well, it is different from the other workouts as it is more intense and challenging. It includes 150 and more cardio and strength exercises that help you tone your muscles really well in just 30 minutes a day. However, this program is divided into two phases each of 30 days. After the initial 30 days, the workouts tend to increase in difficulty level, but not length.
What’s the benefit of Insanity Max 30?
Giving 30 days a month and 5 days a week is really easy for those who wish to get a good body in short span of time. Apart from this, the program includes exciting and engaging moves helping you with your overall fitness. Thirdly, it is really challenging and forces you to perform better and outdo yourself every time. The next benefit of this program is it doesn’t need any equipment. This means you can do it anytime you want and anywhere you want. Apart from this, there are also modifications to every move you are doing. Using these modifications will help you push your fitness level.
With that being said, you can expect to lose about 10 pounds with Insanity Max 30 and develop good cardio and muscle endurance.Read More
If you are trying to lose your weight and to live more healthier life you will need to follow these steps. It is not hard to lose some weight today. It only requires strong will and patience and you will be ready to remove all that fat around your belly and to become fitter and slimmer. Three things you need to consider in your life – you need to watch your diet – this means you need to eat healthy foods, you need to be active (a lot of exercise) and you need to stay on the course – this means if you lose some weight do not stop with a diet and exercises. Keep up in a good way.
You need to have a healthy and realistic food plan or eating pattern. Call it how do you want to call it. This means you need to eat a several meals per day. Do not skip any meals – it is total confusion and it is not true that by starving you will lose some pounds. You need to eat your breakfast every day. Breakfast is your fuel for the whole day. Eat small and often, and drink a lot of water. You need to drink a lot of water. Sometimes your body is just confused and you just need a glass of water instead of the whole meal. This can help you to prevent you to eat too much. You need to eat whole grains, fruits, vegetables, proteins and food which has omega 3 fatty acids.
After you have made your nice and healthy food plan, now it is the time for the exercise. You can’t lose any weight without exercising. You need to have daily physical activity. This means you need to have thirty minutes of cardio exercises three times per week at least. If you want faster and bigger results then you need to exercise daily. You need to have cardio exercise like running, cycling, swimming, cardio kickboxing. . .Beside these you need to do some weight lifting in order to get muscles, so that you can have nicely shaped body. You need to give some time and put all of your effort. Do not expect results over the night. After one or two months you will see the results. Depends on how much you work out – you will become slimmer and slimmer.
Stay on course. After you have lost some weight do not stop with exercising and healthy diet. Keep on with same routine. You need to have better and healthier life. You need to monitor your diet and activity. The good thing you can do is to keep a physical and food journal. That can help you to track your progress and spot trends. Also you need to monitor your weight. So, check your weight regularly. If you by any chance have gained a few pounds, you need to get back on the track quickly. So, put all your effort and you will get satisfying results soon.Read More
Living a healthy lifestyle is the dream of every man and woman. We live in a world where being fit is no longer optional but rather mandatory. However seeing fitness trainers on TV with ripped abs is not doing the average person any good; especially if you have no time or money to improve your lifestyle.
That is why below I will give you quick and easy tips on how to stay healthy this year. Enjoy!
How To Be Healthy In A Few Easy Steps
1. Rethink your attitude
If you are looking to take on a healthy lifestyle, then the first thing you need to do is create a positive mindset and attitude. You cannot become healthy if you are constantly thinking about how hard the process is, and how long the results will take to begin showing.
When you rethink your attitude so that you have a positive outlook on healthy living, then the process of achieving this better lifestyle will be much easier. Once you begin feeling healthy on the inside, you will start showing results on the outside.
You should start by surrounding yourself with friends and family who support your goals. You cannot focus on healthy living if the people around you are constantly smoking, eating junk food, and drinking excessively. Once you are surrounded by a great group of people, find a healthy role model who can constantly inspire your new lifestyle.
2. Catch Up On Your Sleep
Believe it or not, sleep deprivation is one of the leading reasons why people are unhealthy. The recommended sleeping duration is 7 to 9 hours, yet most people sleep for an average of 6.5 hours. This lack of sleep means that your body is not functioning at maximum capacity, and increases your chances of becoming sick.
So go to bed early today, and catch up on that sleep you have been missing out on.
3. Consume More Milk
This is a tip for everyone who is not lactose intolerant. Milk and dairy products such as yoghurt and cheese are rich in proteins, as well as Vitamins A and B12. The dairy sources are also a great way of taking in calcium which is excellent for strong bones.
By drinking more milk, you are ensuring that your immune system is in top-notch condition at all times.
4. Add Fruit And Veg To Your Diet
I understand the allure of comfort food, especially when it is cold outside and you have just had a bad day. But instead of taking in junk food that is not good for you, you should rummage in your kitchen for veggies and fruit.
5 portions of veggies and fruit per day has numerous health benefits, such as an improved digestive system, clearer skin, enhanced energy levels, reduced body fat, and increased metabolism. So the next time you are itching for a sugary treat or a savory snack, grab a carrot, a stick of celery or an orange; you will not regret it!
5. Eat A Large Breakfast
A popular misconception is that dinner should be the heaviest meal of the day. That is why you will find most people having light breakfasts and hearty dinners; unfortunately this is not the way your meals should be divided.
Having a large breakfast rich in protein, starch and fiber is not only a way of filling yourself first thing in the morning, it is also the easiest way of giving your body the necessary fuel it needs to carry you through the day.
Do you have a work colleague who is always grumpy in the morning? Best guess is that they had a dissatisfying breakfast and are therefore feeling lethargic.
Additionally, if you fill up at breakfast, there is less chance of you getting hungry mid-morning, and snacking on unhealthy treats.
6. Stop Sitting Around
With the amount of amazing TV shows that flood our screens, it has become tough to tear ourselves away from the couch. Lounging around is comfortable, unfortunately it is also the number one route to an unhealthy lifestyle.
Instead get up, head out with your family, and participate in some regular exercise. This may sound boring to you, but there are plenty of fun activities which you can take part in, such as ice skating, walks through the park, bike rides, swimming, and volleyball on your local beach.
Regular exercise is a great stress reliever, which also works to control your body weight and improve your immune system. 30 minutes daily will yield amazing results.
7. Quit Smoking
This should be no surprise to anyone, but smoking is a highly unhealthy habit that increases your chances of getting sick. That is why you need to stop smoking right away, as hard as this action may be. Once you have quit smoking, the chances of health risks in the future (such as cancer) reduce dramatically.
If you are not a smoker, ensure you stay away from smokers as secondhand smoke is just as deadly.
8. Don’t Drink Too Much Alcohol
Everyone likes a good party; however the excessive consumption of alcohol is harmful to our health. Men should consume no more than 21 units of alcohol each week, while women should drink no more than 14 units of alcohol each week.
You can divide this further to say that men should have no more than 4 units daily, and women no more than 3 units daily, with two alcohol-free days for each gender.
And remember, never drink and drive!
9. Exercise Your Mind
When we talk about being healthy, we are not just talking about keeping your body in check. A healthy mind is necessary for good emotional health, and also decreases the chance of you getting Alzheimer’s. A few ways to keep your mind limber include reading more, alternating your book genres, changing up your daily routine, solving strategies, playing/learning instruments, and challenging yourself with games of strategy.
With the tips I have given you above, not only should you start feeling better as each day passes, your chance of heart disease, strokes, cancer, diabetes, liver problems and lung problems reduces dramatically.
So go out and begin living a healthy lifestyle today!Read More