Tag Archives: exercise

The 3 Main Principles of Losing Weight!

Losing weight has been touched upon by countless articles, blogs, newspapers and magazines detailing how you can do lots of different things in order to shift the excess fat around your midrift. At the Healthy Hideout we believe there is no miracle cure or magic serum that you take one morning, to find yourself waking up a pound lighter the next day.

Losing weight requires serious dedication from you and you only – that’s the only way you’re going to see serious changes. If you change your attitude towards wanting to lose weight, and actually believing that you can, you’ve got a higher chance of seeing some changes. Easier said than done right? It’s probably why a lot of people invest into personal trainers who shout nothing but confidence boosting (or breaking) statements in your general direction for 60 minutes. It doesn’t work for everyone though.

There are many programs that work for people out there, such as the “Burn the Fat” program at http://www.burnthefat.com. These guys have a proven track record with thousands of satisfied customers who’ve seen the program reap huge results for them personally.

But when it comes to losing weight, you can often find solid results come from sticking to the 3 Main Principles of Losing Weight. It doesn’t get much simpler than this:

  • Decrease calorie intake – If you’re eating more than 2000 calories a day (2500 calories for men) then you’re eating more than the recommended daily intake or RDA. By eating more than your body needs, your body will look to store the excess energy as fat.
  • Increase calorie burn – After maintaining your calorie intake, it’s important to increase your amount of calorie. This is done through exercise, and unfortunately there’s really no other way. Try to commit yourself to at least 30 minutes a day for the best results.
  • Cut down on the bad stuff – This is the most obvious of the three, but it’s important to make extra effort to cut out all the bad stuff from your diet. This includes fizzy sugary drinks, confectionery, chocolate, pastries,baked goods, fast food – the list can go out. Cut out the bad stuff and you’ll see some serious results. You’ll feel better too!

Are you currently losing weight or participating in a weight loss program? We’d love to hear from you. Leave a comment below or follow us on twitter: @healthyhideout

 

7 tips to fight the common cold

The cold snap is just around the corner, arriving at a pace we’d rather not get in the way of. This is the time of the year in which colds, coughs, sore throats and runny noses are running rampant, so you’ll want to make sure that you’re well prepared from any potential attacks on your body!

Remember, it takes just one little cough or sneeze from an “infected stranger” to put you out for 2 weeks. The following Top 7 tips for preventing the common cold are worth their word count in gold – it could be the difference between you making it through this cold season unscathed or being ill for 50% of it:

1. Don’t underestimate the power of sleep

During the colder months, you may find it increasingly difficult to get out of your warm cosy bed, ready to face to cold outdoors. On average, we sleep just 6 1/2 hours according the UK Sleep Council. This simply isn’t long enough in order to maintain a strong immune system – Keep you body healthy by grabbing at least 7 to 8 hours of shut eye each night.

2. Eat Fruit & Vegetables!

Unhealthy comfort food such as chocolate and baked goods can be the easy fix for nutrition whilst the snow falls outside. Try and substitute this habit for plenty of fresh fruit and veg. If you’re in desperate need for a sugar fix, try going for an in season satsuma or a handful of plump raisins. Root vegetables are also in harvest, so getting hold of suede, turnips, pumpkin and squash is an easy task. Affordable too!

3. Milk And Cookies!

OK maybe not so much the cookie part, but all dairy products like milk, cheese, yoghurt are great sources of vitamins A and B12 – important weapons in your immune system arsenal. The calcium found in dairy also helps to keep bones strong.

4. Keep exercising

You’ve got 80% more chance of getting a cold in the winter than any other time of the year – That’s why you want to make sure you’re as fit as possible to defend against any unwanted viruses. Aim to do around 120 minutes of aerobic or cardio exercise each week to help strengthen your immune system, and help you feel more energetic.

5. Start your day properly

You can’t beat the warming sensation that porridge can provide on a cold winter morning. It’s not every one’s cup of tea, but porridge boosts your intake of fibre for the day helping you feel fuller for longer. A few slices of fresh fruit in addition to a healthy dose of honey makes for the perfect start to any day. Read more about porridge in another one of our articles: 10 ways to kick start your day

6. Keep your hands clean

If you use public transport, are out and about throughout the day or generally handle a lot of items during the working day, you could in potential danger of picking up a dormant bug from a surface. Aim to wash your hands before every meal and after you use the bathroom in order to minimise coming in contact with any viruses – Scrub for at least 30 seconds people!

7. Multi-vitamins can help

During the winter months, get hold of an easy to swallow multi-vitamin tablet that you can introduce into your morning routine. It’ll help to keep your vitamin reserves topped up whilst your venture around the great outdoors.

Go any tips you’d like to add to this list? Leave us a comment below.

Top Sight Saving Tips

Like the rest of our body, our eyes need looking after. Maintaining your eyesight is overlooked by many of us, but as we only get one set of eyes, it’s important to look after them.

There’s certainly no miracle cure to perfect vision, but we can make small lifestyle changes to help. The following tips are great ways of maintaining sharp eyesight so you keep that 20/20 vision for as long possible:

Maintain sharp eyesight for as long as possible!

Maintain sharp eyesight for as long as possible!

  • Get yourself some sunglasses – It’s important to own a good pair of sunglasses, complete with the CE mark (that’s not an excuse to buy a designer pair!). This will help to reduce the risk of cataracts and age-related macular degeneration (AMD) which is one of the most popular causes of progressive blindness in over 50’s. Try to avoid buying cheap sunglasses, as these may cause more damage than you think
  • Carrots really do help – You’ve probably been told as a child that carrots will help you to see in the dark – This isn’t quite the truth. However, carrots are packed with vitamin A which is crucial for keeping your eyesight sharp. Very tasty when raw, why not substitute your usual mid morning snack with a bowl of carrot sticks?
  • Open a tin of tuna – Studies have shown that eating just one can of tinned tuna a few times a week could reduce the risk of AMD by at least 40%. If you’re not a fan of tuna on it’s own, try incorporating it into a sandwich or salad. You can’t beat a fresh tuna salad with plenty of greens, toasted seeds and a dollop of low calorie mayonnaise.
  • Get yourself moving – Exercise keeps all of us feeling alive and ready, but it can also help maintain good eyesight. Taking a walk around the block 4 times a week for at least 30 minutes has been shown to reduce intra-ocular pressure in people with glaucoma – enough to cut down taking medication entirely.
  • Take a test – People often treat the opticians like dentists, avoiding them at all costs. Its important to take a sight test at least every two years to ensure your eyes are in tip top condition.  Research has shown that some people haven’t visited the opticians in 5 years, with some people not visiting it at all.
  • Quit smoking – It’s not good for your health, nor is it good for your eyes. Kick the habit to reduce your chance of cataracts and other smoking related eye diseases.

10 ways to kick start your day! (Part 2)

Following on from our previous article that looked at 5 ways to kick start your day, the following 5 ways are other great ways to maintain a healthy everyday lifestyle. With these 10 ways to kick start your day, you shouldn’t find yourself struggling towards the end of the morning – You’ll be powering through each working day before you know it!

Here are the Healthy Hideout’s top 5 five ways to kick start your day (part 2):

A burst of fresh air! – When we wake up in the morning, your body will be recovering from a state of rest. Oxygen levels will be fairly low, so head straight for your curtains open the windows wide. Even if it’s cold and murky outside, you’ll find that a burst of fresh air will awaken your senses quicker than expected.

Take deep breaths – As you wake up, lying in bed looking at the ceiling, take long deep breaths. Inhale slowly and exhale in the same manner, filling your lungs with fresh oxygen. Breath in through the nose for 4 seconds using the lower abdomen, before exhaling for 8 seconds through the mouth. This will help rid the lungs of any stale air taken throughout the evening.

Drink Peppermint tea –  Drinking peppermint tea is not just to be associated with alleviating an unsettled stomach. Peppermint tea can help to optimise brain function whilst helping with nerve function too.

Sun Salutations –  If you practice yoga on a daily basis, you’ll find that a few rounds of sun salutations are a great way of waking the body, improving circulation and sharpening the mind. If you don’t practice yoga, try stretching your body whilst inhaling slowly through the nose and exhaling through the mouth – a truly invigorating experience.

Exercise – Exercising first thing in the morning is certainly the best time to exercise. Once you’ve woken up and had a healthy balanced breakfast, head to the gym for a workout or perhaps go for a jog around the block. The experience alone will wake you right up, ready for the day ahead.

 

Tips to get a good nights sleep!

We may all be familiar with the standard eight hours required in order to get a good nights sleep, but if you struggle to even achieve this perhaps some of the following tips can help. Sleep is essential to our well being, with many of us struggling to get a decent nights sleep because of stress from the day, “not being tired” or noisy partners sleeping next to you! Whilst some factors are out of your control, a few of the following alterations during your daily routine could help you drift off at night.

Get a goods nights sleep!

Get a goods nights sleep!

Take a look at the Healthy Hideout’s top tips for getting a good nights sleep!

  • Temperature – It may seem like one of the most obvious factors, but lowering the temperatures in your bedroom (or where you sleep) before you go to bed will send signals to the brain that it’s time for bed. When our bodies are cold, we’re more than likely tired. A cooler bedroom will make the duvet a whole lot more appealing.
  • Work – The saying goes that there aren’t enough hours in the day to get your work done, but taking work home almost guarantees your mind will stay awake longer than you need it to. Separate your working life from your normal life, by staying at the office longer if you really need to.
  • Exercise – A powerful and effective way to make you feel tired, as physical exercise will tire your muscles and body encouraging your body to naturally nod off. This doesn’t necessarily mean that you need to run a marathon everyday, but you’ll be guaranteed a comfortable nights sleep if you complete any gentle exercise beforehand.
  • Caffeine – The morning “pick-me-up” cup of coffee is all well and good, but drinking caffeine later in the day can seriously affect your sleeping patterns in the evening.  Instead of coffee, why not try a warming cup of lemon & ginger with a teaspoon of honey for sweetness. If you absolutely need coffee or tea, go for the decaf!

Improve your lung power!

With summer fast approaching some of us may be working on our beach ready bodies before hitting the sandy coastlines. In order to look our best, we must of course exercise and we all know that exercise requires effort. Some cardiovascular activities leave many of us breathless before we’ve even started. So how can you prevent that “getting gased” feeling – Here are some the Healthy Hideouts top ways to help improve lung power!

A gentle stroll with your dog is great exercise!

A gentle stroll with your dog is great exercise!

  1. It’s a mental game – It may seem a little odd at first, but research carried out by Harvard demonstrated that having an optimistic mindset helped improve lung function. 670 men aged 63 were followed for eight years with the optimists having greater lung performance than the pessimists.
  2. An apple a day – A study carried out by Nottingham university found that people who ate at least 5 apples a week had better lung function and suffered from less “wheeziness” compared to those who didn’t. If you’re not a fan of eating apples the classic way, why not try dicing them into salads or desserts.
  3. Dental health is important – Research showed that people with gum disease who found to be 1 1/2 times more likely to have chronic obstructive pulmonary disease, a lung disease that affects people aged 65 plus. Combine this with the fact that you’re 70% more likely to suffer from heart problems and you soon realise that brushing your teeth is more than just a routine “chore.”
  4. Take the stairs – Although the lift is almost always tempting, exercise that makes your heart work such as taking the stairs forces your lungs to work hard. Studies have shown that 15 minutes of walking 3 to 4 times a day helped improve breathing for people with emphysema.
  5. Tomatoes please! – Research by Nottingham University has shown that people who ate tomatoes at least three times a week were found to have improved lung function and less wheeziness. Incorporate tomatoes into your meals by adding fresh tomatoes or passatas to sauces.