Collection of Health Related Infographics

The Picture of Health

Provides an overview of eating habits across the world.

the-picture-of-health-health-habits-around-the-world

Anatomy of Walking

Discusses the many health benefits associated with walking. Simple exercise, but huge benefits.

walking-infographic-picture

 

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Inspiration

This post is part of a  series on my blog called ‘Inspiration’. I post several things i found inspiring that week including art, quotes, tips, websites, books, people, and music.  It is a place to reflect on the week and give a shout out to things that pushed me in the right direction. To check out other ‘Inspiration’ posts follow the tag: inspiration.

Quote:

“We often take for granted the very things that most deserve our gratitude.”
― Cynthia Ozick

Website:

Tip:

Address small problems. They will become big problems.

Legs and Abs Workout Routines

Day 5 of my weekly strength training exercise routine is ‘Legs and Abs’ day. Here are some strength training exercise routines that target various leg and core muscles while improving overall fitness.  I will be rotating the different workout routines each week.

Lean Legs Pyramid (squats, lunges, toe touches, wall sit, jumping jacks)

Work Out Routines

Butt wortouts ( Squats, bridge, Lunge, Donkey Kick, Pistol Squat)

Exercises

Sexy leg Workout (Calf raises, sumo squat, leg raises)

legworkout1

 

Over 40 Different Abs Exercises (Plank, bicycle crunch, crunches, russian twist)

40 Abs exercises

Lunge Hop and Kick Butts

Lunge Hop Butt Kicks

Back and Biceps Workout Routines

Day 3 of my weekly strength training exercise routine is ‘Back and Biceps’ day. Here are some exercise strength training exercises that i will be rotating on those days. I will probably modify till i can build up to them.

Sculpt a Beautiful Back in 15 Minutes (Pull overs, superwomen, push up row, and lat pull down)

Superwomen

Biceps Curl

Biceps Curl

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Chest, Shoulders and Triceps Workout Routines

Day 1 of my weekly strength training exercise routine is ‘Chest, Shoulder, and Triceps’ day. Here are some exercise strength training exercises that I will be rotating on those days. I will probably modify some such as the basic push up till i can build up to them.

Basic Push Up

Push ups

Triceps workout routine (Triceps Dips, One Arm Dumbbell Extension, Dumbbell Kickback, Overhead Triceps Dumbbell Extension)

Triceps workout routine

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Strength Training Exercises Weekly plan

I have been focusing mainly on cardio for the last few weeks. I need to add strength training to my regular work out routine. Strength training helps maintain and boost muscle mass. It is great for weight loss and can give you the very lean shape we’re all after ;). It also helps build stronger bones which especially important to do from a young age where it has a bigger impact on the long run.

I’m going to post exercises soon for each groups, to make easier to navigate during busier weeks when i have less time to plan.

Legs, arms, abs, butt

Weekly strength training plan (Click for full size)

What you will need:

Your body weight!

Dumbbells

Exercise mat 

Resistance band 

How-to and exercise plans for each day:

Chest, shoulders, and triceps

Back and Biceps

Legs and Abs 

List The Ways in Which You Can Love Others

I can call people more often

Courtesy of xtomatolove

Courtesy of xtomatolove

I can respond others when they reach out to me

I can hug my friends

I can smile at my loved ones

I can my best around them

I can forgive

I can ask for forgiveness

I can offer to help a friends out

I can tell them ‘i love you’

I can spend my time with them

I cam make what matters to them important to me

Inspiration

I am starting a new series in my blog called ‘Inspiration’. I post several things i found inspiring that week including art, quotes, tips, websites, books, people, and music.  It is a place to reflect on the week and give a shout out to things that pushed me in the right direction. To check out other ‘Inspiration’ posts follow the tag: inspiration.

Quote:

“Good friends, good books, and a sleepy conscience: this is the ideal life.”
― Mark Twain

Health:

Inspiration and motivation

Tip:

Whenever you feel like giving up, remember why you set this goal in the first place.

Apple Store Games I am Currently Enjoying

I spent quite a bit of time this month in waiting rooms and what better way to pass the time than with games? Thought i would share the games i have been enjoying recently. I enjoy puzzles, adventure, and run type games usually. I play on my ipad, but i do think that they also work on the iphone.

Run Sheldon

Run Sheldon Game App

Jewel Mania

Jewel Mania Game App

Worm Run

Worm Run Game App

CrazyBill

CeazyBill Game App

BeaverKarts

beaverkarts game app

Work Out Routines

The less work I have to do before I work out the more likely I am to actually go through with the work out. I love seeing those work out routine images all over the Internet because the provide an instant motivation to work out and make it easy with a pre-maid work out plan. I am posting a compilation of the work-out routines I have used. Some  are specific to body part such as legs, others are more cardio or strength training, but they provide a wide variety of work-out routines.

The Drop 10 Workout

Work out routine, crunches, jumping jacks, squats, push ups

The Sexy Leg Workout

Sexy leg workout routine, squats, calf raises

Lean Legs Pyramid

Work out routine

Inspiration

I am starting a new series in my blog called ‘Inspiration’. I post several things i found inspiring that week including art, quotes, tips, websites, books, people, and music.  It is a place to reflect on the week and give a shout out to things that pushed me in the right direction. To check out other ‘Inspiration’ posts follow the tag: inspiration.

Quote:

Lighthouses don’t go running all over an island looking for boats to save; they just stand there shining.

— Anne Lamott

Art:

Courtesy of Aljoscha

Courtesy of Aljoscha

Tip:

Show up.

List of Low GI (Glycemic index) Foods

I recently I wrote about low GI diets and how I am attempting to incorporate more and more low GI foods in my diet. This is a list of low GI I compiled during my research. I am better about adding some in my diet (fruit) and pretty bad with adding others (vegetables).

FRUITS

  • Apples
  • Apricots
  • Berries
  • Cherries
  • Clementines
  • Grapes
  • Grapefruit
  • Kiwi
  • Melon
  • Nectarines
  • Oranges
  • Peaches
  • Pears
  • Plums

VEGETABLES

  • Artichoke
  • Asparagus
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collard greens
  • Eggplant
  • Green beans
  • Lettuce
  • Mushrooms
  • Okra
  • Onions
  • Peppers
  • Snow peas or sugar-snap peas
  • Spinach
  • Summer squash
  • Tomatoes
  • Turnip
  • Zucchini

DAIRY, EGGS

  • Plain yogurt, regular or 2% fat
  • Milk (1% or 2%)
  • American
  • Cheddar
  • Cottage cheese
  • Feta
  •   Mozzarella
  •   Ricotta
  •   Swiss
  •   Regular eggs or egg whites

MEAT

  •   Chicken breast
  •   Turkey breast
  •   Turkey sausage
  •   Haddock
  •   Lobster
  •   Salmon
  •   Sardines
  •   Scallops
  •   Shrimp
  •   Squid
  •   Tuna

CANNED FOODS

  •   Artichoke hearts
  •   Beans (black, pinto, garbanzo, etc.,)
  •   Fruit (unsweetened)
  •   Green chilies
  •   Olives
  •   Roasted red peppers
  •   Salmon
  •   Sardines
  •   Soup
  •   Tomatoes
  •   Tuna
  •   Water chestnuts

GRAINS

  •   Barley
  •   Brown rice
  •   Couscous (whole wheat)
  •   Millet
  •   Pasta in various shapes/sizes (prepared from dry noodle, not canned)
  •   Quinoa

BREAKFAST CEREAL

  • Oat bran
  • All-bran
  • Rolled oats
  • Special K
  • Natural Muesli
  • Porridge

WHOLE GRAIN BREAD

  •   Pumpernickel
  •   Rye
  •   Whole wheat
  • Soya and Linseed

SPREADS

  •   Almond butter
  •   Cashew butter
  •   Guacamole
  •   Hummus
  •   Peanut butter

MISCELLANEOUS

  •   Tofu, tempeh and other soy products
  •   Dried fruit
  •   Nuts (almonds, cashews, walnuts, peanuts, pistachio)
  •   Seeds (pumpkin, sunflower, sesame)

Good sources for more info:

 

 

Low GI (Glycemic Index) Diet

I am pretty bad with specific diets, but i need to change that way i eat. I was considering a low carbohydrates diet, but after some research i think a low glycemic index diet would be much more appropriate for me. I realize that carbs are part of a healthy diet, but i have a pretty unhealthy relationship with them. I can happily live my life on carbs alone! Unfortunately that is unhealthy and unsustainable.  I am currently working my way through a lot of reading and research about low GI diets.

The glycemic index provides a list of foods and rates them based on how fast they make your blood sugar rise. Since insulin resistance might be an issue for me, it makes sense to try and prevent sharp blood sugar spikes. I posted a list of low GI foods i hope to incorporate in my diet.

Resources that i am currently exploring:

Books:

Websites:

Hello World!

It has been a while! I feel guilty for neglecting the blog so soon after i started it. Spring semester has been rough. To be honest things are only going to get crazier after spring break, but i want to do my best. I am re-motivated to focus on my health goals. I worked out almost everyday for the last couple of weeks which feels great! I’m trying new things that i will probably post about soon. I don’t want to create unrealistic posting goals for myself so i’ll be back when i can 🙂

21 Day Challenge

It takes 21 days to form a habit. Every 21 days i would like to choose a health and fitness related challenge to work on.  I will try to follow my challenge for 21 days in the hopes of creating a lifestyle change instead of short term changes.Goal: Exercise everyday for 21 days:Starting date: April 7th

  • Day 1: 30mins on the treadmill
  • Day 2: 30mins on the treadmill
  • Day 3: 30mins on the treadmill + 10mins strength training (legs and butt)
  • Day 4: 30mins on the treadmill + 10mins strength training (arms and abs)
  • Day 5: 30mins on the treadmill + 10mins strength training (legs and butt)
  • Day 6:
  • Day 7:
  • Day 8:
  • Day 9:
  • Day 10:
  • Day 11:
  • Day 12:
  • Day 13:
  • Day 14:
  • Day 15:
  • Day 16:
  • Day 17:
  • Day 18:
  • Day 19:
  • Day 20:
  • Day 21:

Gluten Free Diet

The biggest trend those days seems to be the gluten-free diet. I personally know a few people that do not eat gluten due to allergies and have always seen it as a medical necessity over a weight loss solution. When ever i mention that i am try to eat low carb or low GI people assume that i plan on cutting gluten out of my diet. Right now i am avoiding bread for the most part, but i have no intentions of going gluten free. The more changes i add to my diet the harder it gets and the easier it would be to go back to bad eating habits. The minute i completely exclude something out of my diet the more i want it. Since i know a few people that avoid gluten thought i would share some things about a gluten free diets:   
What is it: A gluten free diet excludes all gluten products. Many people that maintain a gluten free diet do so due to celiac dieses or gluten sensitivities  Others feel that the diet has helped them lose weight and gain more energy.
Where is gluten found:
  • Barley (malt, malt flavoring and malt vinegar are usually made from barley)
  • Rye
  • Triticale (a cross between wheat and rye)
  • Wheat
What can i eat:
Meat, fruits, vegetables, and dairy products. Be careful of cross contamination and processed foods.
Grains:
    •  Amaranth
    • Buckwheat
    • Finger millet (Ragi)
    • Millet
    • Montina (Indian rice grass)
    • Quinoa
    • Rice
    • Sorghum
    • Tef (or teff)
    • Wild rice
    • Flax
    • Soy
Some resources if you are interested: