Category: exercise

Making Good Choices in the Time of COVID-19

good choices in COVID
~ Loreeebee ~ Leave a comment

This informative article was originally posted on the Pyure Organic blog Sweet Talk and ties in nicely with a recent post of mine. It has been adapted for a guest post here:

At the peak of the pandemic, there were new guidelines seemingly every day to help us stay safe and lower our risk of catching and transmitting COVID-19. Today, the advice is clear. Wash your hands regularly, wear a mask and keep your distance from others. 

There are other ways you can make healthy choices beyond virus prevention: changes to your diet, exercise and mindset. These lifestyle changes may not completely prevent your risk of catching coronavirus, but they can boost your immune system, help keep your spirits high and make your body stronger for whatever life throws at you. Here are some simple changes you can make to stay fit and healthy in the midst of a pandemic. 

Focus on good nutrition

There are many reputable research studies that have found a link between a well-balanced diet and a strong immune system. As we head into winter, flu season is right around the corner; pandemic aside, it’s useful to start building healthy nutrients into your diet so your body is ready to ward off everything from the common cold to COVID-19. Here are some simple changes you can make to your diet. 

Switch to sugar alternatives

We know sugar can have negative consequences for our long-term health and is a contributing factor for diabetes and obesity. But some studies have shown that sugar can also decrease the effectiveness of white blood cells – a critical part of our immune system that fights infection. Eating lots of sugar can actually decrease your body’s ability to ward off the bad stuff. 

That doesn’t mean you should stop production on all that quarantine comfort baking! There are plenty of better-for-you sugar alternatives that can make your tasty treats even better. Stevia is one sugar alternative that we love – and Pyure Organic Stevia is one of the only organic stevia brands out there. Stevia is a sweetener that rates a zero on the glycemic index (meaning it won’t spike your blood sugar), zero-calorie and free from any of the chemicals used to create artificial sweeteners. Check out some of our favorite recipes that use Pyure Organic Stevia for some healthier at-home baking inspiration.

Add in a few supplements

In addition to cutting out the bad stuff, you can also add in some minerals and probiotics to make your immune system even stronger – and able to fight off threats. We get most of these minerals through eating a balanced diet, but many of us are deficient in the so-called “Big Four” that help our immune system: 

  • Zinc: This mineral is critical for the development and function of immune cells, yet 79% of us are deficient in zinc. Studies have shown that “80–92 mg per day of zinc may reduce the length of the common cold by up to 33%.” 
  • Magnesium: This so-called “master mineral” is involved in processes like producing energy and building important proteins like your DNA. Your body needs magnesium to function properly, and most people should aim to take 200–400 mg per day. 
  • Selenium: This mineral acts as an antioxidant to reduce inflammation in the body and improve immunity. You can get selenium through foods like fish, eggs and mushrooms.
  • Iodine: This mineral boosts your thyroid gland, which produces hormones that directly impact your immune system. Too much iodine can be a bad thing, so be sure to consult with a doctor before adding in an iodine supplement.

The more proactive you can be about building a healthy immune system, the better! Luckily, many of these minerals can be found by adding some new ingredients to your grocery list.

Eat your leafy greens

Feeding your body with the good stuff is an easy way to keep out the bad stuff. We’ve all heard that citrus is full of Vitamin C and can help ward off the common cold – these foods can also make a big difference in your health: 

  • Red bell peppers: These veggies contain almost 3 times as much Vitamin C as a Florida orange. 
  • Broccoli: It’s packed with Vitamins A, C, and E, fiber, and many other antioxidants.
  • Spinach: rich in vitamin C, antioxidants, and beta carotene
  • Plain yogurt: Look for the unsweetened kind, which is packed with Vitamin D to help regulate the immune system (and add a little Pyure on top to make it taste great!). 
  • Kiwi: These little green guys are high in folate, potassium, Vitamin K and Vitamin C.

These are just a few foods that are great additions to your diet – there are many more out there that can give your immune system a little extra power. 

Stay active, even at home

With many gyms closed and workout classes canceled, it can be difficult to find ways to stay active – but every little bit counts. “Inactivity is an important risk factor similar to high blood pressure, smoking or high cholesterol,” reports the American Society for Nutrition. 

Regular physical activity supports your immune system and your mental health (more on that in a minute). It’s also a big part of protecting your health from long-term, chronic issues like heart disease and high blood pressure. 

If you’re not sure where to start with an at-home workout, think about what it is you would like to improve. Do you want stronger arms? Better flexibility? More aerobic capacity? From there, you can find a workout plan that works for you. Aim for 15 to 30 minutes a day of moderate exercise and build from there. Check out YouTube and Instagram for free at-home yoga classes, circuit workouts and bodyweight strength-training to keep your routine varied and interesting.

Don’t ignore your mental health

Mental stress can put your body in physical distress, as anxiety takes a big toll on the body. Make sure you’re getting enough sleep and taking care of your mental health. “Immune system activation alters sleep, and sleep in turn affects the innate and adaptive arm of our body’s defense system,” says the National Institute of Health. Many of us are juggling working from home, caring for family and many other parts of life, but getting a good night’s sleep – that’s seven to eight hours for adults – should be a priority. 

There’s also evidence to support the idea that meditation can improve your immune system. Meditation can not only improve your sleep, but it can also help you manage stress and anxiety. Take 10 minutes out of your day to do some deep breathing, relax and calm down your nervous system. Your body will thank you!

5 EASY CARDIO WORKOUTS YOU CAN DO AT HOME

~ Loreeebee ~ 1 Comment

Enjoy this guest post that originally appeared on HigherDose.com As many of us are stuck at home in this pandemic, or at least have our activities restricted, we can all use cardio workouts that don’t require expensive equipment or gym memberships. Check it out!

September 02, 2020 3 min read

Since April this year, Lauren and Katie have been sharing how they are getting high naturally by biohacking at home in our #HackAtHome. HigherDOSE fans have been sharing their #HackAtHome photos on Instagram, and we love seeing what you guys have been up to! 

Recently we shared some easy ways to detox at home to give you a good, deep cleanse to get a fresh start this autumn. Today, we’re back with a list of cardio workouts you can do at home to get your sweat on! Whatever your fitness goals – losing weight, toning, coming back from an injury – these workouts will get your blood flowing and calories burning. Here are just a few of our favorite at-home workouts. 

10-Minute Cardio

Crunched for time? There are tons of 10-minute cardio workouts that can help you get your sweat on in between work calls, family time, happy hour, whatever. Look for something HIIT style: maximum reps, minimum duration. HIIT stands for high intensity interval training. The basic concept is that you burn a ton of calories in very little time. Here are a few 10 minute cardio HIIT workouts you could try: 

You’ll give 100% over those 10 minutes and work up a sweat – but then it will be over! Short and sweet, right?

Banded Workouts

Add in some resistance bands to simple moves like squats and lunges to really feel the burn. The Zoe Report recommends workouts from Tone It Up, a fitness brand that uses resistance bands for sculpting and cardio at home. Banded workouts give you the benefit of boosting your heart rate with the added challenge of upping the intensity of your favorite basic bodyweight moves. For a tough workout, alternate between two different exercises with no rest in between. 

The Lagree Method

Not into heavy breathing? We get that. You can still have a super-intense workout without bands and burpees. Try the Lagree Method, a high-intensity, low-impact workout that emphasizes circuit training. “Unlike traditional Pilates, the Lagree Method places a large emphasis on circuit training, which means you move quickly from one exercise to the next for a prescribed number of sets or time limits. This allows you to achieve both cardiovascular and strength benefits as the heart, lungs, and muscle groups are concurrently working,” writes one reporter. You can try a Lagree workout through a virtual studio at home. 

An Infrared Session

Infrared is a good go-to no matter what your fitness goals! Use HigherDOSE’s Infrared Sauna Blanket at home to not only burn calories – upwards of 600 calories! – but also prepare your body to burn calories later, absorb nutrients and stay energized. When you use infrared heat to your circulation, it increases your heart rate and metabolic rate, causing the body to burn calories like if you went for a light jog.

Unlike a light jog, infrared gives your skin that healthy, dewy, juice-cleanse-status summer glow. A quick session in our blanket gives you with a relaxing spa experience that burns calories and that post-gym euphoric high. A runner’s high – without the running part. Heck yes. 

If you’re looking for an at home cardio workout to integrate into the rest of your training, infrared is a good option to bring your performance to the next level. Athletes benefit from the heat as it enhances endurance with “hyperthermic conditioning,” infrared exposure that helps you stand real-life heat in future high-intensity situations.

Skipping

Tap into your inner child and get an incredible workout with just one piece of equipment: a jump rope! “It’s a workout that keeps A-listers on their toes too – fans include Gigi Hadid, Kate Hudson, Kim Kardashian and Victoria’s Secret Angel, Adriana Lima (proof that jumping rope does the body good!),” reports one fitness blogger. 

Jump rope skipping offers a truly full-body workout. Both the body and the brain get a workout as you focus on maintaining a rhythm and controlling your heart rate. Take it to the next level with a weighted rope to work your arms and core. Just 30 minutes a day will have your body looking more toned! What are some ways you’re doing easy cardio at home? Tag us with #HackAtHome on Instagram!

Exercise is known to be beneficial for managing stress; aren’t we all stressed with what’s going on in the world? Hopefully you can find some stress relief in the options provided in this post.

Photo from Pexels.

Planks Still the Best Exercise

~ Loreeebee ~ 5 Comments

A few years ago I posted about the benefits of planks. The exercise that is, not the long pieces of wood. The same benefits still apply, and during these days of self-isolation and social distancing, finding the time to do them is easier than ever.

I still swear by planks to keep my lower back from getting sore during gardening season. I also rely on them to keep my abdominal muscles in shape during the long winter months when my gardens are sleeping. We can all agree how much nicer toned abdominal muscles look compared to the lazier, invisible ones.

I do the (easier) forearm version as it is easier on my arthritic wrists.  Start on your hands and knees, then lower your forearms to the floor, lining your elbows up beneath your shoulders.  Moving one foot at a time, step back until your body is straight from your head to your heels.  Like a plank.  Suck your belly button in while tightly squeezing the abdominal muscles.  Hold this position for as long as you can, without compromising the (plank) straight line.  That means no sagging stomach, arched back or raised butt.  Don’t be surprised that you will not be able to hold this plank position for very long the first time.  Each time does get easier. Really.  I promise.