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5 Reasons Restrictive Diets Will Never Work

A restrictive diet is one where you lose weight by giving up certain foods. Sometimes, this is a healthy choice, such as avoiding junk food. But most of these diets tell you to cut out entire food groups, such as carbs. Some force you to carefully measure the amount of calories you take in. The big question is, do restrictive diets work?

Why Don't Restrictive Diets Work?

According to expert nutritionists, any diet that is restrictive is practically doomed to fail from the very beginning. Why?

  1. Old habits: As I think most of know from personal experience, restrictive diets tend to be a temporary thing. No one really wants to eat cabbage soup every day or give up on chocolate for good. After 3–6 months, most people go back to eating how they used to, which adds on all those pounds again.

  2. Cheating: Let’s face it, denying yourself things that taste good is hard work. It feels like you’re punishing yourself. That opens up the door to “cheating,” weekend splurges that undo a whole week’s worth of progress.

  3. Unrealistic expectations: Any diet that sets your caloric intake really low is never going to work long term for most people. When you start to experience extreme hunger, nausea, headaches, dizziness and other symptoms, you’re probably going to give in to what your body is telling you: “I need more energy!”

  4. Changes in metabolism: You can try to fight your body with restrictive diets, but it’s a losing battle. Your metabolism starts to work against you. Burning calories takes longer because your energy production slows down. It’s like your body is saying: “You think you can starve me? Think again!”

  5. Band-Aid “fixes”: Restrictive diets don’t work because they’re superficial. They only focus on food, completely overlooking other causes of weight gain: stress, sleep problems and low activity levels. Ignoring these underlying issues makes weight come back sooner rather than later.

Overall, eating tasty, nutritious foods is good for you. It makes you happy, and it should. This healthy feeling goes against the rules of restrictive diets, so it’s always going to be hard to follow this type of diet.

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How Can You Lose Weight for Good?

If you really want to lose weight, you need to focus on making long-term changes, not following short-term fad diets. It’s absolutely possible to stay slim, love your body and feel happy at the same time.:

  • Choose a balanced diet that you can realistically live with: Make sure you have a wide range of healthy options for meals. Then, stick with this type of eating.

  • Eat food that's naturally good for you: Include more fruit, veggies, whole grains, nuts, probiotics and lean proteins.

  • Get more physical activity: This is one of the biggest keys to long-term weight loss. It’s better to burn up those 2,000–2,500 calories by exercising for 15 minutes a day than to eat an unrealistic 1,000-calorie diet.

  • Drink plenty of water: Many people feel hungry when they’re actually thirsty. Avoid weight gain by drinking a full eight glasses of water a day. That’s good for your kidneys and heart anyway.

  • Use healthy proteins to calm the munchies: The next time you have the munchies, don’t say "no." Say "yes," but eat filling protein instead of junk food. Grab some almonds, pistachios, Greek yogurt, cheese, hard-boiled eggs or smoked salmon.

One diet did work great long term in studies. The Mediterranean diet. It helps you stay slim because it’s focused on heart-healthy, natural foods.

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Are “Teatoxes” a Good Idea?

There are so many new diet fads and discoveries coming out all the time that it seem nearly impossible to keep up with them all. One of the most recent fads I’ve heard about is the “teatox.” I like a nice, refreshing cup of tea now and then, but I’d never considered that tea could potentially be used as a cleanse to detoxify the body.

Luckily, I have friends who hear about and try different cleanses and diets before I do, so I get to rely on their experience a bit. One of my friends tried a teatox recently and told me that although she felt very fatigued while she was doing it, she felt much more refreshed and healthy afterward. So I decided to look into the practice a bit before trying it myself. Here’s what I found out.

What Is a Teatox?

A teatox is the practice of drinking teas infused with various things (such as stimulants, laxatives and diuretics for as much as 30 days (or even more!) For optimum results, you’re supposed to exercise eat lightly throughout the process (so it’s not a tea-only detox).

Consumers are showing a lot of interest in this practice, according to the energetic response to this new diet and detoxing fad. But are teatoxes safe, or should we be worried about them? That’s what I set out to learn, and the answer is a little bit fuzzy. But first, let’s dive into what a teatox is purported to do.

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What Can a Teatox Do?

When done correctly, a teatox is purported to do the following:

  • Strengthen the immune system
  • Boost energy
  • Reduce bloat
  • Speed weight loss

It’s the last benefit in the above list that has people flocking to this new practice. This doesn’t really surprise me, though, considering that many of us have such a difficult time losing weight (myself included!) If there’s a practice that can help boost our efforts, many of us will give it a try!

What’s in a Teatox?

There are a variety of teatox products out there, and the type you choose depends on your primary goals. Whether you go with the Skinny Fit Tea, Flat Tummy Tea or any of the other cleverly-named teatox products out there, you’ll probably find the following ingredients in common between them:

  • Laxatives (such as senna leaf or senna)
  • Guarana (a stimulant)
  • Caffeine (in some cases, up to four times the amount of caffeine in a cup of coffee!)

Different teas may contain additional ingredients, such as cinnamon, licorice, burdock root, milk thistle and other herbs. It’s not the herbs that are of concern, though. Herbs tend to be good for physical health. It’s the high amount of stimulants and laxatives in these products that should be looked at with a wary eye. Of course you’ll lose weight if the small amount of food you’re eating while on the teatox diet is very quickly eliminated from your body in the form of urine or diarrhea.

Is a Teatox Appropriate for Everyone?

So, it seems like Teatoxing can help you lose weight more quickly. But at what cost are you getting off those extra pounds? When you take laxatives over long periods, your body may not have adequate time to absorb nutrients from the food you eat. This could eventually lead to nutrient deficiencies. Additionally, overuse of laxatives has been linked to liver damage according to LiverTox website.

Finally, too much caffeine and other stimulants can potentially cause nausea, vomiting and rapid heartbeat. For these reasons, I don’t particularly recommend using a teatox to help you lose weight. There are just too many negative side effects that might come along with these popular new weight-loss products.

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4 Ways To Maintain Good Colon Health

Let’s cut to the chase: It can be awkward — downright embarrassing even — to talk about colon health. No one enjoys discussing such sophisticated topics as fiber intake, constipation or what it’s like to get a colonoscopy.

The thing is, your colon’s health is crucial to your overall well-being. According to the American Cancer Society, colorectal cancer is the third most prevalent cancer in the United States. One in 24 women will face a colorectal cancer diagnosis in her lifetime. That number’s not much better for men, either. One in 22 men is diagnosed with this type of cancer.

If that’s not enough motivation to make you long for the healthiest colon this side of the Mississippi, know that your colon is a major player in your digestive system. The better shape it’s in, the better shape your entire body is in. Here’s how to take good care of your colon.

1. Eat Lots of Fiber

You likely know that a diet that’s high in fiber helps you stay “regular.” What you may not realize is that simply keeping things moving down there is one of the best ways to prevent diseases affecting the colon.

Most people should shoot for 25-35 grams of fiber each day. Some of my favorite fiber-rich foods to nosh on include:

  • Whole grain bread
  • Lentils
  • Seeds
  • Nuts
  • Berries
  • Apples
  • Carrots
  • Broccoli

These are some of fiber’s heaviest hitters. Generally speaking, however, a diet that’s full of virtually any fruits, vegetables and whole grains is a tremendous way to boost your daily fiber intake. What’s more, individuals who eat a healthy, colorful diet tend to weigh less, which also decreases the risk of colorectal disease.

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Still not convinced that it’s time to swap out those potato chips for carrot sticks? The antioxidants and nutrients present in most fruits and veggies have been linked to a lower risk of colorectal illness, too.

2. Exercise Regularly

Another great way to move your bowels is to move your body. Whether you take a fitness class at your local gym or simply take regular walks after dinner, that boost to your blood flow and overall circulation helps your digestive tract become more efficient.

3. Drink Up

Is there no limit to the wonders that drinking enough water can do? When it comes to your colon, quenching your thirst helps flush waste and other toxic materials out of your body, lowering your risk of disease.

If you struggle to squeeze your eight glasses of H2O in each day, consider using a water tracking app on your phone or charting it the old-fashioned way with a pen and paper.


4. Don’t Skip That Colonoscopy

Colorectal cancers may be common, but they’re also very treatable if caught early. That’s why regular colonoscopies are crucial to your health.

What constitutes a “regular” colonoscopy depends on your age and various risk factors, which include not only your personal and family history with colorectal cancer but also other digestive issues such as IBS. The average person, for example, should likely have the procedure done once every 10 years, starting at age 50. (If you have a family history of colon cancer, talk with your doctor about how much earlier you should start.) During the procedure, your doc will not only check for signs of cancer but also remove any polyps or other abnormal growths that may develop into cancer or otherwise cause harm if left unchecked.

Being proactive about your colorectal health is critical to your overall health. Sure, it often means having an indelicate chat with your physician, but remember: It’s his or her job to talk about that stuff! More to the point, your doc talks about bowel movements as often as you do Real Housewives and your grandkids. Don’t let the potential for an awkward moment prevent you from taking the best care of yourself that you can.

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Best and Worst Cooking Oils for Your Body

Walking through the cooking oil aisle of the supermarket can feel like visiting an exotic marketplace. There are so many to choose from: peanut oil, coconut oil, avocado oil and many others. What are the best and worst cooking oils?

The Best (and My Favorites)

1. Extra Virgin Olive Oil

Extra virgin olive oil is at the top of every nutritionist’s and doctor’s shopping list. EVOO is packed with healthy fats and antioxidants that protect your heart. It’s rich in a monounsaturated fat called oleic acid, which reduces inflammation and lowers your risk of chronic diseases.

I love using olive for Italian and Mediterranean dishes because of its deep flavor. EVOO is also delicious as is. Use it to make homemade salad dressing or sprinkle some on top of pizza (with fresh basil) for an aromatic, nutritious treat.

2. Avocado Oil

Another nutrient superstar, avocado oil gives you a ton of vitamin E and a range of heart-healthy unsaturated fats. It’s like putting an avocado slice on your toast in the morning. Once you’ve tasted it, I guarantee you’ll be hooked. Avocado oil has a creamy texture that’s irresistible.

It’s excellent for stir-frying, sautéing and searing because it can stand up to high temperatures without problems. The only downside? It can be expensive.

3. Canola Oil

Canola oil is low in saturated fats, which is good for your body. On the other hand, it doesn’t have many nutrients, so it’s not as healthy as EVOO or avocado oil.

The mild flavor of canola oil complements any cuisine, from meat and potatoes to curry chicken. Personally, this is my go-to cooking oil, because it’s relatively inexpensive and really versatile.

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Excellent in Moderation

4. Peanut Oil

Peanut oil is tasty. It lowers bad cholesterol, has vitamin E and may help you control blood sugar levels. The reason I put it in the “with moderation” category is that it can contribute to inflammation if you eat too much.

That’s not usually a problem, though, because most people don’t want every meal to taste like peanuts. Try peanut oil with Chinese, Thai or Indian food. The pop of nutty flavor is incredible.

5. Coconut Oil

Coconut oil has become popular as a way to boost your body’s fat burning abilities. It has a type of fat called MCT, which turns into energy instead of getting stored as belly fat. A spoonful of coconut oil can work wonders for kickstarting the metabolism in the morning.

Coconut oil has a high smoke point, so it also makes stir-frying and sautéing easy. The slightly sweet taste enhances the flavor of any recipe.

The Worst

6. Vegetable Oil

If you see vegetable oil at the store, keep on walking. This oil usually contains a blend of several oils, such as sunflower, canola, soy and others. But because it’s so highly processed, it doesn’t have any healthy nutrients. Manufacturers often use a small amount of normally healthy oils such as sunflower to hide cheaper oils (palm or corn oil) that contribute to higher cholesterol.

The Bottom Line

Don’t fall for the trick of mixed vegetable oils. Fresh, organic, nutritious oils are always better for your health. Cold-pressed options cost more, but they often have a higher amount of antioxidants and vitamins.

Also, think outside the box with recipes. Oils aren’t just for frying! Use them to give flavor and nutrition to every meal.

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When Was the Last Time You Pampered Your Scalp?

Your hair probably gets a lot of tender, loving care, and you may spend time every night moisturizing your hands or face. When was the last time you pampered your scalp? You won’t believe the difference it makes!

The Benefits of a Healthy Scalp

The scalp has approximately 100,000 hair follicles, each one responsible for a single luxurious strand. When your scalp is healthy, so is your hair.

You can see the results in the mirror. Taking great care of your scalp makes your hair stronger, longer, shinier and brighter. The way it looks and bounces practically shouts to the world “I feel amazing!”

Tips for Great Scalp Care

1. Know Your Scalp

Every woman’s scalp is unique, just like her skin. Pay attention to the specific needs of your scalp. Does it tend to feel oily or dry? Even hormonal changes can make your scalp more sensitive to ingredients at certain times of month.

If you notice dandruff after using certain shampoos or hair coloring products, try avoiding them. There’s nothing embarrassing about using products designed for sensitive skin. It’s just part of listening to your body.

2. Exfoliate At Least Once a Month

You may not think of exfoliation as something important for your scalp, but it’s one of the most vital steps. Even if you don’t have oily hair, you still need to cleanse your pores of dead skin cells and bacteria. I promise your scalp will love this revitalizing care. Here are my favorite options:

  • Scalp mask: These gentle options remove dead skin cells, grease and grime. If your scalp is on the oilier side, try a clay mask.

  • Olive oil and baking soda: This blend exfoliates and moisturizes at the same time, perfect for dandruff relief. Mix equal parts olive oil and baking soda, then massage into your scalp and let sit for five minutes before rinsing.

  • Apple cider vinegar: This natural ingredient is antimicrobial, so it can calm itchiness, irritation and inflammation. Mix 1/2 cup of apple cider vinegar with 1 cup of water. Use your fingers to apply it directly to the scalp.

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3. Shampoo Your Scalp, Too

Don’t ignore your scalp when you’re shampooing and conditioning your hair. Ideally, most of your time should be spent massaging your scalp, moving your fingers in a circular motion.

4. Moisturize

You know how important moisture is for your skin. It’s just as important for your scalp. That’s why using conditioner after shampooing is a great idea. You get the cleansing you need, but you also ensure your scalp stays hydrated.

Personally, I like to use a few drops of essential oils at bedtime. Rosemary, tea tree and lavender smell amazing and help keep your skin moist and healthy. Just massage them gently into the scalp. As an added benefit, I’ve noticed this routine helps me fall asleep more quickly.

5. Pamper Yourself

Pamper yourself. Enjoy a soothing massage. Take a bubble bath. Watch a romantic movie with someone special. Less stress translates into a healthier scalp, too.

Scalp health is also related to good nutrition. Your skip needs the right “ingredients” to repair, nourish and rejuvenate itself. If your hair and scalp don’t look as vibrant as you want them to be, add more omega-3 fatty acids to your diet with fresh fish or supplements. Probiotics also make a huge difference.

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My Thoughts on “Cycle Syncing”

OK ladies, who here feels like nutrition and health information is constantly changing? You can’t see me, but I’m raising my hand over here! It seems like every time I think I understand the “right” way to lose weight and obtain optimal health, I’m suddenly told my “right” way is now the “wrong” way, and there’s a new-and-improved “right” way out there!  It can be pretty confusing. That’s why I was wary when my neighbor first told me about this new thing she is doing, called “cycle syncing.”

To put it simply, cycle syncing is the practice of altering your exercise and diet routine depending on where you’re at in your menstrual cycle. Many ladies swear by it, so I decided to see what all the hype is about. Here’s what I found out about this new trend.

Understanding Cycle Syncing

When it comes to hormones, women have it rough. One day we may feel energetic, happy and unstoppable. The next day we may feel completely drained of energy, grumpy and unmotivated. We have our hormones to thank for these very real dips and spikes in our mood and energy levels.

The idea of cycle syncing is to help women “maximize their hormonal power” with the help of certain activities and foods. The term “cycle syncing” was first coined by Alisa Vitti, who is a functional nutritionist. She is also the author of the book WomanCode and is the founder of the FloLiving Hormone Center.

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How Cycle Syncing Works

Though there is not yet a lot of research confirming the benefits of cycle syncing, there are many women who claim the practice has changed their lives for the better. Here’s how to do it properly.

Track your cycle. You need to know which phase you are in (menstrual, follicular, ovulatory or luteal) in order to follow a cycle syncing lifestyle. It’s recommended that you download some sort of cycle-tracking app to make things easier. Here’s what to do during each phase of your cycle:

  • Menstrual: Your estrogen is rising during this phase, which can lead to cramps and other unpleasant symptoms. During this time, avoid fatty or salty foods, caffeine and alcohol. Opt for warming soups and stews and nutrient-rich foods instead. Focus your exercises on muscular activation rather than intense cardio, since your energy levels are low during this phase.

  • Follicular: During this phase, your energy levels will start to rise. Try eating fresh, lightly prepped foods (such as steamed vegetables and sauteed fish or chicken). Eat plenty of vegetables, seeds, lean proteins and dense grains that will help sustain your energy. You now have the energy to do more cardio-based workouts and lift heavier weights.

  • Ovulatory: You’ll probably notice an increase in strength and endurance during your ovulatory phase. To support your energy while protecting your muscles against breakdown, eat a lot of leafy green, fibrous foods. You’ll also feel physically powerful and should make the most of your workouts by engaging in HIIT, plyometrics (if your joints allow it) and other high-energy workouts.

  • Luteal: This is the phase we ladies don’t like so much. It’s when you start to feel more sluggish than usual and your motivation starts to wane. To help you combat PMS symptoms, eat foods that are rich in calcium, magnesium, b-vitamins and vitamin D. Plan to eat more calories during this time to help you fight cravings. Scale back your exercise intensity and give yourself more time to rest.

This is a simplified version of cycle syncing. Although it requires a lot of thought, I’ve heard it becomes easier with time. My thoughts on this practice are that it seems to show a lot of promise for women who become frustrated because they have a difficult time sticking with their eating and exercise habits during certain times of the month. So I say give it a try and see if it helps you!

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The Best Sunscreen for Your Skin

Remember when a day in the sun called for baby oil and a reflective screen to maximize your tan? I do, too.

What were we thinking??

The National Cancer Institute reports that skin cancer is the most common form of cancer in America. The good news is that wearing sunscreen cuts your risk of developing it in half. If that’s not enough reason to hit the sunscreen aisle (and seriously, it should be), covering up also prevents skin discoloration, dark spots and premature aging.

Ready to stock up on sun protection? You have three main options.

Spray Sunscreen

Spray sunscreen is my favorite sunscreen because it’s so simple to apply. Perhaps more importantly, it’s also easy to reapply.

Wind can carry the spray, though, so if it’s brisk in your backyard, spray the sunscreen into your hands and apply it the old-fashioned way. This technique is also how you should apply spray sunscreen to your face, whether it’s windy or not, as well as to children’s skin. Doing it this way avoids accidental inhalation and lung irritation.

My go-to spray sunscreen is Alba Botanica Hawaiian Coconut Clear Spray SPF 50. It smells delicious (although, ironically, not like coconuts), goes on smoothly and provides excellent coverage.

Lotion Sunscreen

If you want to ensure that you’re thoroughly covered, lotion sunscreen is your best bet for the simple fact that you can see exactly where you’re applying it. Generally, you should slather on roughly one teaspoon to every area or part of your body, i.e., one teaspoon on each arm, one teaspoon on your back and so on.

Two of my favorite lotion sunscreens that are easy to find at virtually any drugstore are Coppertone Ultra Guard SPF 30, which smells like a day at the beach and leaves behind only a little bit of residue, and Neutrogena Hydro Boost Water Gel Lotion SPF 30, which hydrates your skin while shielding it from UVA damage.

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Mineral Sunscreen

Mineral sunscreen, often referred to as natural sunscreen, is sunscreen that doesn’t include chemicals such as oxybenzone or avobenzone. Instead, it protects your skin using zinc oxide, titanium dioxide or a combination of the two.

While mineral-based sunscreens are generally less effective than lotion or spray sunscreens, they do block some of the sun’s most harmful rays.

The keyword there is “some.” Often, a mineral sunscreen that offers fabulous UVA protection doesn’t provide enough SPF protection; the reverse is true, too.

Because of mineral sunscreen's lack of active chemicals, more parents are turning to it to guard their kids’ skin against sunburn. My grandkids are fans of Blue Lizard Sensitive sunscreen. This Aussie lotion provides broad-spectrum protection, is available in SPF 30 and SPF 50 and — here’s what the kids love — has a bottle that turns bright blue when exposed to harmful UV rays.

Other Sun Protection

While any type of sunscreen is better than no sunscreen at all, for maximum protection you need more weapons in your skincare arsenal. Whether you’re soaking up the rays at brunch or sweating through another weed-pulling session in your garden, you should:

  • Wear a hat that shields your face from direct sunlight.
  • Wear sunglasses to avoid the crow’s feet that accompany Clint Eastwood-style squinting.
  • Cover your skin, especially burn-prone areas such as your shoulders, with light clothing.
  • Stay out of the sun, period, when it’s at its strongest (roughly 10 a.m. to 4 p.m.).

The sun doesn’t discriminate. No matter how light or dark your complexion is, you need protection. You may not get that deep tan that you got when you were 25, but you’ll also lower your chances of developing cancer or being mistaken for a leather handbag in your golden years. Choose a sunscreen that fits your lifestyle and your budget, and don’t forget to reapply it as directed.

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Why I Love Cold-Pressed Salad Dressings

A normal juicer generates heat, which ends up destroying many nutrients in fruit and veggies.  A cold press juicer is different. It “squeezes” and grinds ingredients, so the juice keeps its vitamin content. You can use this to create delicious salad dressings that are packed with nutrients.

Cold Pressing Is Amazing

Cold-pressed juices and smoothies give you way more benefits:

  • More vitamins and minerals
  • More enzymes and prebiotics
  • More juice
  • More fiber
  • More flavor

Cold-pressed juice has more pulp, too, so it’s thicker and creamier. Homemade salad dressings made this way taste incredible, and they do your body good.

Cold-Pressed Salad Dressings Are Really Healthy

Many scientists suspect that the secret to why people in Mediterranean cultures seem to live longer and stay healthier is their diet, especially fresh olive oil. Cold-pressed olive oil is rich in antioxidants that protect your heart and help to prevent diabetes and cancer.

In fact, the antioxidants in cold-pressed olive oil can even reduce inflammation and improve immune health. That helps sore muscles recover faster and painful joints feel less pain. It also has omega-3 and omega-6 fatty acids that lower cholesterol and balance blood sugar levels.

Cold-pressed juices make a great addition to healthy salad dressings, too. They have prebiotics and enzymes that benefit your digestive health.

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My Favorite Cold-Pressed Salad Dressings Are Easy To Make

1. Miracle Mediterranean Vinaigrette

Bring the healing power of the Mediterranean diet to your table:

  • 1 cup cold-pressed extra-virgin olive oil
  • 1/3 cup raw, organic, unpasteurized apple cider vinegar
  • A sprig of fresh rosemary, oregano, basil or any herb you like
  • 2-3 garlic cloves, crushed

Just mix the ingredients and let them chill in the fridge for a few hours or days. This vinaigrette is a great salad dressing base that you can add to with many different fruit or veggie combinations. For example, add a pop of orange with some grated orange zest.

2. Vegan Ceviche Dressing

Looking for a punch of flavor from South American cuisine? Follow the vinaigrette recipe above, but add cold-pressed orange juice and a generous squeeze of lime. Instead of other herbs, use a pinch of fresh cilantro for a Latin twist. I love using this dressing with salads that have some chopped avocado.

3. Tangy Apple & Ginger Dressing

I make this dressing when I’m having company over and everyone goes crazy. 

  • 1 lb. red apples
  • 1/3 cup peeled orange
  • 1 tbsp ginger root
  • 1 tbsp honey
  • 1/4 cup apple cider vinegar or rice vinegar

First, put the fruit and ginger into the juicer. Then, add the honey and apple cider vinegar. Mix well and serve! Personally, I like using this dressing with Asian-inspired carrot/lettuce/cabbage salads, sprinkling some crushed peanuts on top.

4. Winter Beet Vinaigrette

Think outside of the box with your cold-press juicer! Get creative with seasonal ingredients: fennel, beets, carrots, tomatoes, onions, cucumbers and more!

  • 1 lb. beets
  • 1/3 cup fennel
  • 1 cup peeled orange
  • 2 tbsp balsamic vinegar
  • Handful of fresh parsley

Beets are naturally sweet, so I pair them with fennel, orange, parsley and balsamic vinegar to balance them out. Add 1 cup plain yogurt (or ½ cup buttermilk and ¼ cup low-fat mayonnaise, but you didn’t hear that from me) for a creamy version with probiotics for your tummy.

Whether you like smoothies for breakfast, fresh juice for an afternoon treat or cold-pressed salad dressing to spice up meals, you have a lot of ingredients to choose from. Go wild and benefit from the vitamin boost!

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3 Steps To Building Your Perfect Home Gym

Many people want a home gym, but they don't know where to start; they often purchase equipment that is too big or too advanced. There are three steps to building a home gym that is useful and motivational.

1. Find Right Space

The problem most home gym enthusiasts run into is inadequate space for the equipment they already purchased. Never buy gym equipment without knowing where it will go, and make sure that you measure the space.

You do not need a huge space for your workout, depending on the exercise routine you have or plan on using. However, some workouts do require more area, such a HIIT. If you are just starting out, you can likely make room within a bedroom, garage, basement, or another unused space in the house. Depending on your climate, you can even try setting up something outside.

2. Purchase Quality and Effective Equipment

People often assume that quantity leads to a better quality setup, but that is not always true, especially in a home gym. Most homes do not have space for multiple pieces of heavy, bulky equipment, so you need to focus on the necessities. When thinking about the equipment you want to purchase, consider the following three categories:

  1. Strength
  2. Cardio
  3. Recovery

When people think of strength training, they jump to the cumbersome weight and cable machines. There is no need for such large pieces of equipment, especially in a beginner’s gym. Instead, focus on small, portable weight training solutions, like kettlebells, dumbbells, resistance bands, stability balls, or balance discs. None of this equipment is particularly expensive, and it is more than enough to get you started.

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When it comes to cardio, the typical purchase is a treadmill, which is an excellent machine if you have the money and space for it. However, if you are tight on space or cash, consider picking up a jump rope — perhaps a weighted one for added resistance. Cardio is meant to increase your heart rate, which requires movement. If you do not want to spend any money on equipment, go for a jog or go up and down your basement stairs, anything to get your heart pumping.

Unfortunately, many people neglect equipment for recovery. Sure stretches are a decent way to cool down after a workout, but you can help your muscles a lot by investing in some foam rollers. According to some research, rolling out your muscles after a workout can reduce soreness and muscle fatigue.

3. Create an Inviting and Motivational Space

Your gym must motivate you to work out. If you do not even like to walk into the space, how will you feel about working out in it several times per week? Your gym should be filled with bright lights and colors. It would help if you filled the walls and gym with things that make you feel energized for a workout, including a playlist. 

Remember, without action, a home gym is just decorative and pointless. The entire reason to bring the gym home is to encourage physical activity and a healthy lifestyle. How do you plan to make your gym a place you want to be, and do you have any tips for the rest of the Smarter Science of Slim community? Leave a comment below.

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6 Foods That Combat Inflammation

In one sense, inflammation is a useful tool of the body to combat infection and injury, but it can also lead to chronic issues and disease if left unencumbered. Inflammation is a sensitive defense mechanism that can be triggered in a number of ways: stress, a sedentary lifestyle, and even food. That’s right, diet can trigger the protective process, essentially misfiring the system and creating problems. Thankfully, there are several foods that can combat inflammation.

1. Mushrooms

While not most peoples’ favorite food, mushrooms are among the best anti-inflammatory foods in existence. Its low-calorie count and nutrient-dense makeup help mushrooms take the number one spot for inflammation combatting foods. While mushrooms grow everywhere and include a diverse collection of species, edible mushrooms make up a small percentage of that whole. Only a few mushrooms are produced commercially, and the bulk of those include truffles, shitake, and portobello.

2. Berries

Some of the most powerful fruits in the war against inflammation are berries. While berries are high in fiber, minerals, and vitamins, they also contain the antioxidant anthocyanin that also reduces the risk of disease. Additionally, a study on the effects of daily blueberry consumption in men found that the fruit aided in the production of natural killer cells that promote healthy immune function. The regular consumption of strawberries showed a reduction in markers associated with heart disease in adults. 

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3. Fatty Fish

While all fish contain some level of omega-3 fatty acids, fatty fish contain long-chain omega-3s specific to combatting inflammation: EPA and DHA. The fatty fish considered the best sources of these omega-3s includes:

  • Mackerel
  • Salmon
  • Herring
  • Anchovies
  • Sardines

The fatty acids in these fish lead to a reduction in heart disease, kidney disease, diabetes, and metabolic syndrome risks. 

4. Peppers

While most peppers are beneficial in moderation, chili peppers and bell peppers show particular promise in anti-inflammatory properties. Chili peppers can reduce inflammation and possibly lead to healthier aging because they contain ferulic and sinapic acid. Bell peppers can reduce oxidative damage in sarcoidosis patients because of the antioxidant quercetin. While these specific compounds lead to some anti-inflammatory effects, both chili and bell peppers have multiple antioxidants contributing to their abilities.

5. Grapes

Grapes are not only delicious, but they can also reduce the risks of Alzheimer’s, obesity, heart disease, diabetes, and eye disorders. One of the contributing compounds to grapes’ effects is resveratrol. Researchers have found that people consuming grapes routinely experienced decreased inflammatory gene markers and an increase in adiponectin levels. Low levels of adiponectin can lead to weight gain and an increased risk of cancer.

6. Turmeric

Turmeric is a source of curcumin and other anti-inflammatory compounds. Several studies suggest that consuming turmeric can lead to a reduction in inflammation related to several chronic conditions, including diabetes and arthritis. However, the most beneficial anti-inflammatory found in the spice, curcumin, might require the addition of a supplement into your diet because it would be hard to gain an effective dose through turmeric alone.

What are some other foods that can help combat inflammation and disease? While this list is a good start, it is not exhaustive. If you know of any other foods, spices, or drinks, leave a comment below and continue the conversation.