Blog by: Michael Scruggs, Elite Health & Fitness, Inc. You probably already know that any movement you do gives your mood a big boost and makes a big difference in your weight loss efforts. There’s no shortage of ways to move your body, but a common question I gt over and over again is: Is my time better spent walking or running? Well time is the facto here, because a mile is a mile, no matter how you get there, the energy to move that distance is basically the same. The difference is the time you take to expend that energy. How much time do you have? What kind of movement are you capable of?Either one is good, but which one is better? Most people are looking for that quick fix…well obviously running is faster than walking.When it comes to only how many calories you burn per hour, running is obviouslythe better workout. Your exact calorie burn depends on how much you weigh and how fast you run, but running expends more energy over a shorter period of time.Want an idea of the difference in calorie burn between running and walking?Consider these statistics for a person who weighs 155 lbs.:Running 30 minutes at 5 miles per hour burns 298 caloriesRunning 30 minutes at 6 miles per hour burns 372 caloriesRunning 30 minutes at 7.5 miles per hour burns 465 caloriesWalking 30 minutes at 3.5 miles per hour burns 149 caloriesWalking 30 minutes at 4 miles per hour burns 167 caloriesWalking 30 minutes at 4.5 miles per hour burns 186 caloriesThough running clearly provides a greater impact on how many calories are burned, that doesn’t mean that doing it is easy. Depending on your physical condition, running for 30 minutes (or longer) may be out of the question.
If you’re thinking about reaching for a frosted donut or an order of french fries to help boost your mood, you may want to think again. Although the first bite or two might taste delicious, plenty of research has shown that healthier, mood-enhancing food choices — like the ones below — are not only better for our waistlines, but also our stress levels, energy levels and moods. Below we share the top foods that improve mood, stress and energy levels.
First of all, let me just say that I am not a dermatologist, and the choices I make are for my own body, so I respect what other people do with theirs. With that out of the way, I will share with you why I don’t think anyone should use sunscreen and hopefully provide access …
Learn how to eat healthy on a budget so you can enjoy a healthy eating lifestyle that doesn’t break the bank.
I love cooking. I also love my job, walking my dog, and having adventures. The truth is, I wear many hats and am always on the go! With so much life to live, it can seem like there’s not enough time to do it all, or enough money.
But that doesn’t mean you can’t eat healthy on a budget and save time, too. I’ve learned from and helped my friends, clients, and community find and improve their paths to fresh and healthy eating and budgeting.
Nothing says “Summer” better than a cool, refreshing, sweet, juicy, delicious slice of ripe watermelon—no matter what time of year it is. But I often hear cautions on eating watermelon—that it is high glycemic, full of sugar, mostly water, not very nutritious, etc.
Right? Or wrong?
While watermelons are mostly water—90% or so, they are also full of vitamins A, B6, C, lycopene, antioxidants and minerals. Remember hearing about the lycopene in tomatoes? Watermelon, another red-colored fruit, is FULL of this powerful phytonutrient! In fact, watermelon has some of the highest levels of lycopene of all fruits and veggies. Just one cup of watermelon has 1 and a half times the lycopene of a large fresh tomato. And who eats just one cup of watermelon? I know I don’t!
Because watermelon is one of the best sources of lycopene with more than 6,500 micrograms in less than half a cup, you are getting an army’s worth of inflammation-fighting antioxidant activity! Lycopene from the red flesh of watermelon is very stable, even after the watermelon has been cut and stored in the refrigerator. Lycopene is thought to be even more powerful than its other orange/red colored ally, beta carotene—found in red and orange fruits and veggies.
The Benefits of Beans can Help You Live a Longer, Healthier Life
According to research by Dan Buettner, author of “The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest,” beans are one of the foods most associated with longevity. For optimal health, Dan Buettner recommends eating a cup of beans each day. However, few people in developed nations today consume nearly this much.
Beans can be one of the best sources of clean, whole food, plant-based protein. For people, such as athletes and seniors who might need to boost their protein intake, eating beans at most meals can be a great idea. Cooked soybeans, for example, contain almost 30 grams of protein per cup! And cooked split peas and lentils have approximately 16 grams of fiber per cup. To put that into perspective, many nutrition experts believe that a 150-pound person requires about 54 grams of protein and 40 grams of fiber per day. Most people in developed nations today consume an excess of protein, yet only about 10-12 grams of fiber per day. Beans provide an excellent source of protein and fiber, as well as nearly a full day’s worth of iron, plus a variety of micronutrients and phytochemicals. The consumption of beans and other legumes is also associated with a slimmer waistline and can help lower the risk of heart disease, diabetes, and some forms of cancer.
Smoothie Screw-Up #1: Being Fuzzy on Your Slurp’s Purpose
Before throwing in ingredients and hitting “buzz,” consider your goal. Do you want your smoothie to serve as a meal replacement, an addition to your breakfast, or just as a snack? Your answer will guide what you add to your blender and in what amounts.
Smoothie Screw-Up #2: Using the Wrong Liquid
Hungry afterward? Almond milk and coconut milk are favorites for smoothies, but they don’t supply protein to keep you satisfied, says Jones. “If you don’t drink dairy, choose soy milk for a plant-based option to get this essential nutrient.
Smoothie Screw-Up #3: Forgetting the Veggies
Greens like swiss chard and spinach bring good stuff like magnesium, potassium, protein, and iron, to replenish lost electrolytes and soothe muscles post-workout.
1 1/4 quart (20 servings)
- 1 cup raw cashews
- 1 cup chopped carrots
- 4 tablespoons of minced garlic
- 1 tablespoon rice vinegar
- 2 cups unsweetened almond or soymilk
- 2 tablespoons Miso paste
- 2 tablespoon Nutritional Yeast
- Kosher salt, to taste