5 Fats That Are Good For You

4÷Achieving the right balance between proper diet and exercise is essential for good health, weight maintenance and weight loss.  While fats and fatty foods have long been viewed in a negative light, natural fats have a number of wonderful benefits for your body.  As you explore the vast array of equipment, exercise classes and training resources that are available, you have to make sure that you’re giving your body all the nutrients that it needs.

Good fats are essential for keeping the joints lubricated, promoting optimal brain functioning and supporting the various organ systems.  These also contain the good cholesterol that is essential for heart health.  Following are 5 fats that you should have in your diet.

Coconut Oil

Coconut oil makes the top of this list due to the wealth of benefits it provides.  It is an excellent lubricant for the digestive system and will quickly promote digestive regularity.  This oil also has an impressive array of antibacterial and anti-fungal properties. The unique combination of fatty acids that coconut oil  contains are ideal for the brain.  With two to three tablespoons of coconut oil added to your daily diet, you will expend more energy and burn more fat.  This is also one of the most stable oils out there and thus, you should be using this when cooking rather than olive oil.

Olives And Olive Oil

Olive oil has long be lauded for its health benefits.  Unfortunately, many consumers have taken to cooking with this oil, which is highly unstable and undergoes a number of chemical changes when heated.  Fresh olives and extra virgin olive oil served cool, whether in salad dressings or used as a dip, are great for promoting higher levels of cardiovascular health.  Olive oil will additionally create digestive regularity and it is rich with antioxidants that lower oxidative stress and diminish the risk of cancer.

Nut, Nut Butters And Seed Butters

Nuts and seeds reduce the risk of type 2 diabetes.  In fact, people who regularly munch on almonds, pecans, walnuts, sunflower seeds and pumpkin seeds are less likely to pack on the pounds than those who do not.  Nuts and seeds lessen the risk of metabolic syndrome and cardiovascular disease and they drop triglycerides and LDL cholesterol.  They are also an excellent source of energy and protein.

Avocados

Nearly three-quarters of the calories in avocados are comprised of healthy fats or monounsaturated fats.  These lower LDL cholesterol and reduce the risk of heart disease and stroke.  For a fruit, avocados also pack a surprising amount of protein. One medium avocado can have as many as four grams of protein, making it the perfect dietary addition for fostering optimal muscle development.  This fruit is low in sugar, rich in nutrients and has almost half the daily recommended intake of fiber in a single serving.

Fatty Fish 

Fatty fish provide ample amounts of omega-3 fatty acids which are known to boost brain health, lubricate the joints and stave off a number of age-related diseases.  Fish is always best when it is wild-caught, rather than farm-raised.  Trout, salmon, mackerel and herring are all great fatty fish to eat.  People should try to eat three servings of fish per week, with one of these being fatty fish.

Fat doesn’t deserve the bad reputation that is has earned.  Certain fats are vital for protecting your brain and other organ systems and for preserving joint functionality.  Eating a diet that is rich in the right types of fat can bolster your weight loss efforts, foster muscle development and improve your health overall.

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3 Exercises That Work Your Whole Body

whole body blog pic 1Staying in shape is getting harder these days, especially as the modern workplace often involves sitting in front of a computer for hours on end. What can we do when our long work hours and busy schedules don’t leave us enough time for targeted workouts that focus on each area of the body?

The whole-body exercise is a great option when time is tight. These three whole-body exercises will help you to spend less time at the gym and more time out and about enjoying your healthy physique.

Back to Boot Camp Burpees

Squat-thrust jumps, well-known as the infamous torture device used by military boot camp instructors combine squats, push-ups and jumping jacks into one fluid motion. Start by standing straight, then squat while keeping your back straight. Now lean forward slightly and put your hands on the floor and kick your legs out behind you to make the classic push-up position. Do a push-up if you can. Kick your legs back up into the squatting position, then stand up, being sure to use your thighs, not your back. Once you are standing straight, jump while swinging your arms overhead. This exercise, also known as burpees, literally utilizes every muscle group in your body for an intense workout in just minutes.

Box Jumps

This is a very simple exercise that will get your heart rate up fast. About ten reps of this and you will already be feeling the burn. Find a sturdy box and then from a starting point with both feet flat on the ground, jump onto the box. Stand up straight and then jump back down. That’s it, just a simple rhythm. It’s somewhat simpler than jumping rope, which is also a great full body workout, but takes a bit more rhythm, speed and coordination. The best thing about jump-ups is that the height of the box can be adjusted to your level of fitness.

Medicine Ball Slams

This exercise is a great way to deal with stress and get rid of those pent up aggressions. It’s also very easy to learn. Simply find a medicine ball, lift it all the way over your head and throw it on the ground as hard as possible. If you are imagining a particularly frustrating problem while you do this exercise, you’ll be surprised at just how cathartic it can be. Medicine ball slams work particularly well on your core, as this is the part of your body you use most, both to get the force of the swing downward and when you pick the ball back up to throw it again. A set of 100 of these will burn a phenomenal number of calories. Just be sure the ball doesn’t bounce back up and hit you or someone else. You’ll need a lot of room to do this exercise.

These exercises can become part of a new weekly routine. A great way to start small and work up to a more rigorous routine is to do just one exercise every other day of the week and walk or run on the off days. The best part of this new routine is that it won’t take much time to see great, full-body results faster than you could have imagined.

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