Commercial fruit juice and smoothies can be a risk to health

We may think that we are giving health a good turn by opting for fruit juice or a smoothie instead of soda pop, but health advocates warn that this in not a sound choice. Linked with obesity and type 2 diabetes, these drinks are often a disease promoting agent in disguise. Masquerading behind a facade of wholesomeness, fruit juice and smoothies contain high levels of harmful fructose and synthetic additives. In response, nutrition experts warn that if we want to avoid health issues in the future, these beverages should be given a wide berth.

The risks of ‘healthy’ beverages
A significant player in the soaring rates of obesity and type 2 diabetes, sugar of all kinds (especially fructose) is a health disaster. Barry Popkin, a professor of nutrition at the University of North Carolina, states that “smoothies and fruit juice are the new danger,” in an interview with The Guardian.
In 2004 Barry Popkin and George Bray pointed the finger at high fructose corn syrup in soft drinks, causing a huge headache for the big manufacturers, including Coca-Cola and Pepsi. The two scientists had identified sugar-sweetened soft drinks, full of calories and consumed between meals, as a major cause of soaring obesity in developed countries. But they argue that as people change their drinking habits to avoid carbonated soft drinks, the potential damage from naturally occurring fructose in fruit juices and smoothies is being overlooked.

“Smoothies and fruit juice are the new danger,” said Popkin. He added: “It’s kind of the next step in the evolution of the battle. And it’s a really big part of it because in every country they’ve been replacing soft drinks with fruit juice and smoothies as the new healthy beverage. So you will find that Coke and Pepsi have bought dozens [of fruit juice companies] around the globe.”
Coca-Cola owns Minute Maid juices in the USA and Innocent smoothies in Europe while PepsiCo has Naked juices in the USA and Tropicana in Europe.

Drink vegetable juice, Popkin advices, but not fruit juice. "Think of eating one orange or two and getting filled," he said. "Now think of drinking a smoothie with six oranges and two hours later it does not affect how much you eat. The entire literature shows that we feel full from drinking beverages like smoothies but it does not affect our overall food intake, whereas eating an orange does. So pulped-up smoothies do nothing good for us but do give us the same amount of sugar as four to six oranges or a large coke. It is deceiving."
All sugars are equal in their bad effects, says Popkin – even those described on cereal snack bars sold in health food shops as containing “completely natural” sweeteners. “The most important issue about added sugar is that everybody thinks it’s cane sugar or maybe beet sugar or HFC syrup or all the other syrups but globally the cheapest thing on the market almost is fruit juice concentrate coming out of China. It has created an overwhelming supply of apple juice concentrate. It is being used everywhere and it also gets around the sugar quotas that lots of countries have.”
In a survey of sweeteners in US food products between 2005 and 2009 for a paper published in 2012, Popkin and colleagues found that fruit juice concentrate was the fifth most common sugar overall and the second most common, after corn syrup, in soft drinks and in babies’ formula milk.

“All the long term studies on fruit juice in anything show the same kind of effect whether it’s a smoothie or natural [juice] and whether it’s a diabetes or weight gain effect,” Popkin added.
Further evidence supporting the theory came last week from a study published by the British Medical Association.
Researchers from the UK, USA and Singapore found that, in large-scale studies involving nurses, people who ate whole fruit, especially blueberries, grapes and apples, were less likely to get type 2 diabetes, which is obesity-related, but those who drank fruit juice were at increased risk. People who swapped their fruit juice for whole fruits three times a week cut their risk by 7%.

Fructose is particularly troublesome, as it bypasses the body’s satiating signals, which encourages overconsumption and subsequent weight gain along with insulin resistance. It also increases uric acid levels, which promotes metabolic syndromes like hypertriglyceridemia. Fruit juices and smoothies contain concentrated forms of fructose, giving rise to a vicious cycle of blood sugar imbalances.

As observed by Popkin, when all is said and done, we would be better off consuming vegetable juice or whole fruit.

Vegetable juicing tips

1. Add in some carrots to sweeten up your greens and mellow out the taste. People on raw food diets or juicing aficionados won't only put unpeeled carrots into the juicer; they'd also add in some greens and other vegetables like cucumbers and celery.  

2. Go fresh, go organic. If you can, choose fresh, organic vegetables and fruits for your vegetable juicing recipes. Fresh means more nutritional value and tastier juices, and organic means healthier drinks as these weren't sprayed with chemical pesticides. Fresh and organic vegetables are more consistent with your health goals.

3. It’s best to leave the skins on in juicing vegetable recipes, that’s where much of the nutritional value is.  Your juicer will shred and break down the skins and extract all that nutritional goodness for you to enjoy.

4. Get a good juicer to get the most out of vegetable juicing recipes. You want to get as much juice from your fruits and vegetables as you can, while preserving the vitality they contain. Some juicers may produce better juice, but can be more difficult to clean, so think about what will work best for you. It’s better to juice every day with a slightly inferior juicer than once a week with a great juicer. The most important thing is that any juicer you purchase should have the capability to juice leafy greens. A juicer that can juice greens along with fruits and hard vegetables might cost a little more, but juicing greens is the secret to good health.

5. Vary your ingredients. Be creative with your vegetable juicing recipes not only for your palate’s sake, but for the nutritional value that variety will bring you.  Let your imagination run wild and over time work towards drinking plenty of green juices as they are packed full of nutrition, have low sugar content, and can help alkalize your body.

6. Get started now!  Even if you can only afford the cheapest juicer buy it now and get started.



Sources: http://www.theguardian.com/, http://www.dailymail.co.uk/
http://www.raw-foods-diet-center.com/ 

Summertime superfoods: Best foods to beat the heat

Staying hydrated is a key component of healthful living, as water comprises approximately 60% of our body weight. However, as we get older—and as the weather gets warmer in summer—it can become more difficult to stay hydrated. As we age, mechanisms for triggering fluid intake (i.e., feeling thirsty) weaken, and water retention capability changes, which can lead to serious consequences.

According to the Mayo Clinic, dehydration, which occurs when you lose more fluid than you consume, can lead to severe complications including heat injury (such as heat exhaustion or the more severe heatstroke), swelling in the brain, seizures, kidney failure and shock. Dehydration can even affect your mood, energy levels, ability to focus, alertness, and short-term memory.

The best treatment for dehydration is prevention; by drinking water and other fluids throughout the day, especially after strenuous activity or profuse sweating, staying hydrated during summer is a snap.

6 super-hydrating fruits and vegetables

But drinking water isn’t the only way to keep your fluid levels high. While warm summer weather makes hydration all the more important, it also means an abundance of super hydrating fruits and vegetables that can contribute to your fluid intake and give you a boost of nutrients to boot! Check out the list below for some ideas as to what to pick up on your next grocery run.

Cucumbers 
At approximately 96% water, it’s no wonder that juicy, crunchy cucumbers are hydrating. Toss sliced cucumbers on a salad or add them to a pitcher of water for a refreshing burst of hydration. Grate cucumbers and mix with Greek yogurt, lemon juice, garlic and dill to make a tasty tzatziki dip for fresh veggies and pita chips.

Celery

Celery is well known for being mostly water (and rightly so, at 95%), but this crunchy vegetable also packs a phytonutrient punch and supports digestive tract health due to its high fiber content. Cut celery stalks into sticks to dip in hummus or tzatziki, top with peanut butter and raisins for a classic snack, or add to a chopped salad for extra crunch.

Spinach

A good source of vitamins A and K, phytonutrients, such as carotenoids, flavonoids, and phenols, as well as iron, fresh spinach is also 92% water. Use spinach as the base for a summer salad, add to green juices, or pack leaves into a sandwich.

Tomatoes

A true summer fruit, tomatoes are 94% water and, like spinach and broccoli, are high in phytonutrients. In addition, tomatoes contain beta-carotene and lycopene, two antioxidants that have both been linked to prostate cancer prevention and may help reduce damage caused by sun exposure. Add tomatoes to salads, blend with other vegetables to make a refreshing salsa or gazpacho, or dice and toss with basil, garlic, balsamic vinegar and olive oil for a tasty bruschetta mix.

Grapefruit

Known for its high vitamin C content, tart grapefruit boosts immune function and may reduce cholesterol and triglyceride levels. At 91% water, grapefruit is especially refreshing in hot summer weather. Peel, segment, and toss in a salad, juice and enjoy, or make grapefruit lemonade.
Grapefruit is contraindicated for consumption with many medications, so check your medication labels or ask your doctor before adding grapefruit to your diet.

Watermelon

Last but not least, watermelon, at 92% water, is a summer staple. Watermelon contains lycopene, vitamin C, and beta-carotene, to name but a few nutrients. However, to reap the most antioxidant goodness from this melon, allow watermelon to ripen fully before consuming. Puree chilled watermelon and add to lemonade for a refreshing beverage, slice and eat, or arrange with basil and feta cheese for a refreshing salad.
While staying hydrated in summer is crucial, there’s no reason it can’t also be fun. In addition to drinking water, fruits and vegetables like those listed above are a great way to keep your fluid levels high and sneak in some extra nutrients.

Source: https://www.healthwaysfit.com

The secret of healthy living and slim body of Japanese women

Samurai cooking. Image: program.hiff.org

If you noticed, when you vacation in Japan or when you meet Japanese people in your town, you probably never thought: Why do Japanese people in general have a slim body. Do they do a special diet? Similarly, the Japanese women, they not only have a clean skin, and healthy, Japanese women also known for having a slim and healthy body.

The Japanese, as well as Japanese women turn out obsessed with food. The Japanese are even referred to as a food utopia. Along the road or in a grocery store there are a variety of food on display in their stores. If the Japanese are so fond of eating, how could they stay slim, healthy, even longevity? Apparently, the secret of healthy and slim tips they have found, which is behind the kitchen of Japanese women.

The main tips of Japanese women in order to stay slim:

You need to understand, it turns out the Japanese women eat in small portions.

Since childhood, the Japanese people have been accustomed to eating in small portions. There is a Japanese proverb: "Hara hachi bunme", which means' eat until 80% full course.' If you watch carefully, they also eat slowly, they do not hurry, because every mouthful to be enjoyed perfectly. Each dish was served in a small dish or bowl. In addition to reducing the size of food portions, this way also beautify the look of the dish. Perhaps you also find a Japanese tradition of eating this in Korean soap operas. It turns out the women of Korea also slim as Japanese women. They have a tradition of eating that is similar to one another.

Japanese daily menu consists of fish, soy, rice, vegetables, and fruit.

In the classic Japanese-style home-cooked dishes, so their diet consists of grilled fish, a bowl of rice, vegetables, a serving of miso soup, and no fruit as dessert. They also enjoy a cup of hot green tea. Mere knowledge to you, it turns out the fish and soybean consumption in Japan is very high. They are also crazy about fresh vegetables. Their favorites are broccoli, bean sprouts, cabbage, and seaweed, which proved to have a high nutrient.

 

Japanese food. Image: web-japan.org

Japanese people rarely eat red meat. However, when meat served as a main dish, the meat will be cut tipis- thin, and served in moderation. Therefore, the Japanese dish is lower in fat, especially saturated fat, and higher good fats, such as omega-3 fats they get from fish. They also rarely eat fast food. Due to the influence of Western culture, they also consume milk, butter, cheese, and pasta, sometimes served in their homes, but not exaggerated, as the tradition of the American or European.

The Japanese turned out a lot more walking.

For the Japanese, have your own car it would drain too expensive. Therefore, they walk away from their home or office to the train station, and the Japanese have a train at a fairly high speed. On foot, they always burn maximum calories.

Japanese women is always enjoy a healthy breakfast.

In Japan, breakfast is the most important daily activities, even the portions are often larger than lunch or dinner. Every morning, there are hundreds of thousands of Japanese women prepare breakfast for themselves and their families. That classic Japanese-style breakfast consisting of green tea, a bowl of rice, miso soup with tofu, and onions, seaweed (nori), and a little omelette or a piece of grilled fish. The breakfast menu could provide the energy and nutrients is quite high. An important reason why they are very concerned with the breakfast, because breakfast will prevent excessive for lunch.

Japanese people often steaming food, instead of frying.

Instead of frying or grilling food in the oven, Japanese women prefer steaming, sautéing, boiling, or roasting in the pan bumpy. The advantage of this cooking tradition is, substances in food ingredients will not be damaged. Moreover, Japan is also famous for its food enjoyed raw food, like sashimi. In addition, Japanese food is not much wear spices, cream, or sauce. 'Mission' major Japanese food is more emphasis on the beauty of the natural color, as well as letting out the original flavor of food. Instead of using animal fat, butter, or heavy oil, Japanese women also used to cook with a little canola oil or dashi, the broth of fish and sea plants.

 

Healthy food. Image: 12wbt.com

Just as the tradition of the Asian community, the Japanese people are also a huge fan of rice. However, the portions were not excessive. By eating rice, they can avoid eating too much bread or sweet snack. In ancient times, Japanese people are eating more healthful brown rice because it is high in fiber. As time went on, they switched to white rice. However, there is a recent trend, it turns out the Japanese women began to return to the old traditions, where they enjoyed the red rice. In restaurants and grocery stores, brown rice and brown rice more easily found.

Japanese women love to snacking, but in a special way.

Although always eat healthy food, Japanese women were also like snacking. They are also fond of chocolates, pastries, ice cream, rice cracker, and red bean cake. However, they do not snacked constantly. In addition, the portions are also small. Cakes in Japan most of it small (3 square centimeters) and packaged one by one. By doing so, the Japanese women are accustomed to eating only one or two cakes, and keep the rest to be eaten later. D Bank Tokyo there is even a The chocolate in a department store, which receives deposits chocolates, and stored in a special place at a certain temperature. The chocolate can be taken whenever you want.

Japanese women have a 'special relationship' with food.

Japanese women are not happy dieting like American women. Not because their daily food has been healthy, but because they have their own point of view in terms of food. They do not associate food with fat or slim body problem. In contrast, Japanese women have a 'healthy relationship' with food. They enjoy a variety of food and not dizzy limit what can be eaten and are not, or are fattening and not. You do not think the body of Japanese women stay slim and healthy just because of genetic factors. Research Menzies School of Health Research in Australia proves that, if the Japanese implementing the Western lifestyle, then they will suffer from heart disease and cancer.

Do you want to slim as Japanese women? Let's try to follow the Japanese diet, but you can still enjoy your tradition.

 

Cool Down With A Hot Drink? It's Not As Crazy As You Think

Urban myth or scientific fact: does drinking hot drinks on a scorching summer's day really cool you down? Well, scientists do say sweating is the best way to stay cool.




It's 40 degrees Celcius and oppressively humid. You pull yourself up from your sweat-drenched chair and head to the kitchen … to brew yourself a nice steaming hot mug of tea.
Sounds a bit wrong doesn't it? Most of us would be more likely to reach into the fridge for a cold drink. But plenty of people in India apparently sip hot tea to stay cool in the warmer months. Are they crazy, or can a hot drink actually cool you down?
In some circumstances it might, scientists say, because it could trigger a level of sweating that may more than compensate for the added heat of the drink.
But it would depend on a lot of things, including the temperature of your hot drink, how much you consume, and the temperature and humidity of your immediate environment.

Cool theory behind hot drinks

Drinking a hot drink on a hot day might seem like a strange choice, but it's likely to cause only a very tiny blip in your core body temperature, says Professor Robin McAllen a neuroscientist at the Florey Institute of Neuroscience and Mental Health in Victoria.
That's because the amount of hot fluid in say a cup of tea is relatively small compared to the amount of fluid in an adult's body, McAllen says. (The same goes for the cooling effect of a cold drink.)
However, drinking hot tea still activates temperature sensors that trigger sweating. And sweating is a key mechanism our body uses to cool us down.
The University of Sydney's Dr Ollie Jay, who researches how the human body responds to heat, says a hot drink can indeed trigger a net cooling effect through excess sweating.
But there is a crucial caveat: the sweat needs to be able to evaporate to produce a cooling effect.
If it doesn't, and the extra sweat just drips on the ground, then you are no better off.
In other words, if you're exercising hard or in a very hot and humid environment where you're sweating more quickly than it can evaporate, it wouldn't be wise to increase your sweat rate further by having a hot drink. You'd be better off sticking to a cold one.
" If you drink a cold drink that's colder than your body, you'll shunt some heat into that fluid to warm it up," Jay explains.
"You lose heat to the fluid, and that's good because it increases the overall amount of heat you lose.
"The trouble is, it is compensated [for] by us reducing the amount we sweat onto the skin surface," he says.
It turns out when you consume a hot drink, you produce much more sweat relative to the small amount of heat added to the body.
"If all of that sweat can evaporate, then I am better off with a hot drink," says Jay.

Icy cold can make us hotter

Jay and his colleagues have just completed a study, not yet published, looking at slushies, drinks made of finely crushed ice.
Interestingly, they found that drinking an icy drink can make you hotter than a drink that's 37 degrees C, our normal body temperature.
This is because the icy drink is so cold it may shut down the body's sweating mechanism to the extent your body ends up storing more heat.
"With the slushy, because the stimulation for reducing sweating is so strong, we actually seem to over-compensate," says Jay.
"The reduction in evaporation of sweat from the skin is greater than the extra heat you shunt into the slushy to warm it up inside your body."
 

So what to drink?

So what sort of drink should you reach for on a hot day?
A hot drink is okay as long as the extra sweat it causes can evaporate.
"If it's hot and you do want to drink a hot drink and you don't mind sweating, then you could drink it with a cold fan blowing on you to help the sweat evaporate," Jay suggests.
But the best advice is to drink fluids at a temperature that's most palatable to you, says Jay.
That's because most of us don't drink enough when it's hot, yet we need to if we are to avoid dehydration and ultimately the onset of heat-related illness or increase in cardiovascular strain.
"Not many people are going to want to drink one-to-two litres of hot fluids but drinking one-to-two litres of cold fluids is a lot easier," says Jay.

 

Sources: http://www.pubfacts.com/detail/, http://sydney.edu.au/health-sciences/, http://www.abc.net.au/

Your Food: 8 things you didn’t know about what you’re eating

How much salt is in your Kraft Dinner, how much vitamin C is packed into an orange, and what nutrients are you getting from your kale salad?
There are superfoods and then there are processed goods. Here are eight things you didn’t know about what’s on your plate and in your fridge and pantry.

Source: http://globalnews.ca/

Simple Tips for healthy eyes

Do you pay serious attention to your eyes? 

Get simple, and brilliant tips, so you have beautiful and healthy eyes.

Aishwarya Rai and her beautiful eyes. Image: itimes.com

Eyes are very important parts of the body, because only with healthy eyes we can see this beautiful world. But what would happen if our eyes are sore? No one wants to experience bad thing happen to their eyes.

   Therefore it is important for us  to maintain the health of the eye so as not to have impaired vision or pain. Then how do I maintain the health of our eyes?

Here are some tips and solutions for the health of your eyes: 

1. Eat lots of fruits and vegetables, especially those that contain lots of vitamin A such as tomatoes and carrots. In addition, the content of beta carotene in carrots is the best substance to maintain eye health.

2. Avoid wearing contact lenses / contact lens more than 19 hours as this can result in vision impairment in the extreme and make the eyes uncomfortable.

3. Use eye drops that can overcome the allergy such as red eyes or itchy during allergy season. But remember to use it sparingly because the usage of each day will only make the condition worse eye. Please read  on the labels carefully from the manufacturer's instructions. Please Should not shed a lot during the use of contact lenses. In addition, you must be careful to choose eye drops to avoid potential chemical hazards. Consult with your doctor first.

4. Refrigerate 2 slices of cucumber, put in the refrigerator for a few minutes, then place over your eyes and press gently for 10 minutes before bedtime to prevent swelling when you wake up.

5. Wear sunglasses to protect eyes from the sun. Select the glasses lens with polarized technology, not just the dark. Dark lenses will only make your pupils dilate without protecting it from sunlight. Exposed to sunlight for long periods of time would be very dangerous for your eyesight. Protection conducted now will be very useful in the future.

6. Do not be too long staring at a computer screen because it will make your eyes minus. Eyes off the computer screen for 2 to 3 minutes so that the eyes are not strained. Do yoga eye every hour when you should be staring at a computer screen for hours. The trick is to wink 50 times very quickly to train and relax the eye muscles.

7. Use of other eye protection when you have to deal with hazardous chemicals or in a place that may contain harmful gases.

8. Rest your eyes. Look to places that dominated the field and green colors to give freshness. Occasionally go out of town to see a sight in the mountains is highly recommended so that your eyes are always fresh and healthy.

9. Visit an ophthalmologist at least once a year to get a proper diagnosis of eye diseases, especially if the disease may be treated with glasses, contact lenses, or surgery. The doctor will also check for dry eye, retinal problems, and even the whole body health conditions like diabetes and high blood pressure. 

Some asymptomatic disease such as glaucoma (which can lead to total blindness) can also be detected early if you want to consult with a physician.

10. Put two tea bags in the refrigerator, and after you come home from work, put the two bags above your eyes and press gently. This method can cure tired eyes.

11. You can also take a vitamin or food supplement made specifically for the eye.

A healthy eye will make your eyes look beautiful, so you will be more interesting and passion to do an activity every day.

Cold weather may spur weight loss

Feeling the January chill? Well, being cold isn't all bad. Scientists have found that exposing yourself to cold temperatures regularly could speed up weight loss.

It turns out there just might really be a way to burn calories more efficiently without slaving away at the gym or (god forbid) turning down dessert. The trick barely takes any effort: Just step outdoors or lower your thermostat, and you could be golden — if the newest research from the Center for Integrative Metabolic and Endocrine Research at the Wayne State University School of Medicine in Detroit, Michigan, checks out. 

To get how all this works, you need to know a bit about fat: When you eat more calories than you burn, your body stores the leftovers as white or brown fat, explains James Granneman, Ph.D., a scientist at Wayne State University who co-authored the new research. White fat can accumulate in your tissues, cause inflammation, and mess with your health, while brown fat creates energy more efficiently, generates heat, and excretes a mix of hormones that further promote energy metabolism. Because of this, it's in your best interest to have more brown fat than white fat.

To figure out what controls that brown-to-white fat ratio, Granneman and his colleagues assessed the body fat of mice before and after exposing them to 40-degrees Fahrenheit temperatures for one week straight. To put this in perspective, that's the temperature of the average refrigerator.

The cold temperatures favored brown fat and made white fat act a little more like brown fat, according to Granneman. The likely culprit is adrenaline, the same hormone and neurotransmitter that your body spews out when you're scared. (Which makes sense — just thinking about spending a week in a Sub-Zero is enough to scare anyone shitless.)

Even if you could handle a week in near-freezing temperatures, which you'd need to do to give your brown fat a leg up, it probably wouldn't boost your calorie burn enough to significantly affect your weight (or your health), says Granneman, who co-authored human research on the topic. But scientists are still digging around for ways to enhance the benefits of brown fat, he adds.

The bottom line is that all fat isn't equally bad — and that while winter weather is a bitch, chilly temperatures could, at least in theory, help your fat behave (even just a bit).

Take fitness outdoors this winter

Winter activities are a great way to mix up your fitness program and beat the winter blues. Get creative this winter and even if you can’t get to the gym, add fun new activities that your whole family can enjoy.
To make the most of your winter workouts, begin by changing your attitude toward the cold. With some planning, appropriate clothing and a spirit of adventure, winter outdoor fitness can be fun and effective.
Go out and play: Whether you have children or just act like a child, play is good for your heart and soul. Building a snowman is functional training and builds mobility and strength. Depending on how big you build it, you may burn as many calories as weightlifting or jogging. The bigger the snowman the more strength benefits you get. A vigorous snowball fight will burn up calories and work your whole body. And if you’re not into these activities, make snow angels. It’s good for flexibility and will elevate your heart rate.

Take up a winter sport: Skating is a fantastic non-impact cardiovascular sport. An outdoor skate feels invigorating without impact. If your joints can’t take running; skating and cross-country skiing are great alternatives. These gliding activities train balance, mobility and co-ordination. Cross-country skiing is one of the best calorie burning activities, as it requires both upper and lower body in the movement. If you don’t know how, don’t worry as these activities are easy to learn.
When the snow falls, snowshoeing is one activity that burns mega calories and is an excellent cardiovascular sport, burning equivalent or higher calories then running depending on your intensity and the snow conditions. Snowshoeing is one of the fastest growing winter sports. Not only is it an amazing fitness activity, it is convenient and easy to learn. If you can walk you can snowshoe.
Snowshoeing is great conditioning for running. Snowshoes add resistance, yet there is less impact to the joints. In fact, research shows that runners who substituted snowshoeing in the winter improved their running fitness over those who chose running as their primary activity.
Tobogganing is another healthy winter activity. Pulling a sled up hill will raise your heart rate and strengthen the upper and lower body. In fact, many of the top trainers are recommending sled pulling as an excellent cardiovascular workout. Instead of pulling a sled indoors, take it back to its origin and see amazing results. Plus you get the exhilaration of sliding downhill at rapid speeds.
Decreased motivation and feelings of sadness are common in the winter. Getting outdoors and catching even an hour of daylight can raise the spirits. Physical exercise stimulates the release of endorphins that gives you an overall feeling of well-being.
Remember when your parents used to send you outdoors to get some “fresh air?” Well, there is something to be said about this wise tale. Getting outdoors in the fresh air is good for your respiratory system. Being locked indoors with re-circulated air can cause headaches and congestion. Stepping outside and going for a walk can relieve headaches and help you breathe more easily.

While there are many great ways to workout outdoors this winter, be sure to always stay safe. Here are some safety tips to keep in mind:
1. — Dress for the weather. Layer your clothing to accommodate for the changing environment from cold to hot as you work out.
2. — Wear reflective clothing and avoid black. With darkness in the morning and early evening protect yourself by being seen.
3. — Keep your feet, hands and head warm, as this is where you lose the most heat. Cover up with appropriate winter gear.
4. — Wear shoes with good traction to avoid slipping.
5. — Find a workout buddy or let someone know you are going outdoors. You never know what can happen and you want to be sure someone knows where you are in case of an emergency.
6. — Carry a cellphone and don’t go out alone in the wilderness. Always check in with the park warden.
7. — Bring water and snacks. Even though you may not feel like you are sweating, you are still expending energy and dehydrating from exercise.
Change your perspective and get excited this winter about fitness. Winter activities are exhilarating and good for your health. Embrace the season and wrap up your winter fitness activity with a cup of dark chocolate milk.

Source: http://www.cosmopolitan.com/; http://calgaryherald.com/