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15 Small steps to reduce your food waste in 2020

Food waste is something of a sad topic when taking into consideration that around 1/3 of the food produced goes to waste. In industrialized countries, food losses reach the value of $680 billion and $310 billion in developing countries, if that doesn’t anger you or make you want to take action I don’t know what will. Unfortunately for the regular folk like us, much of the food is wasted before it even comes in the markets and there is nothing we can do about that. However, we can do plenty of things to minimize food that we waste, which in turn will also save us plenty of money.

1.Food saving apps

Food saving apps are something that we must all consider. Olio is an amazing app that allows you to give away food that is edible and it must be either raw or cooked. This app can be used both by individual and companies. By using apps like Olio you make sure that your part in saving food is done. While many of us don’t throw food every day, but in holidays like Christmas the food waste goes through the roof and what better way is there to get in the Christmas spirit of giving rather than helping those in need with the most essential thing that they need.

2.Share with friends or family

There are times when we go to the market and we buy just too much food, either by accident or we see a deal that is too good to pass so we buy that extra 3kg of potatoes without actually needing them and knowing well that we will not be able to eat them before they get spoiled. Whenever that happens you can simply give it to your friends or your extended family. I promise you that they will feel grateful for it rather than feeling offended. I have had plenty of experiences where extended family members saw this as a great gesture. This is definitely a win-win situation.

3.Don’t buy in bulk

Buying in bulk means that you will absolutely waste that food unless you’re cooking for 10 people. You absolutely don’t need to buy 5kg of apples if you know that realistically you will not be able to eat them before they perish. Buying large quantities just to save a couple of Dollars or Euros is irresponsible, especially when you take into consideration that in Europe 95 to 115 kg per capita are wasted every year. If we do the math, that is around 300 grams of food being thrown every day.

4.Compost the remains

Composting isn’t the first that should come to mind if we think of cutting food waste. This must be used as a last resort because the first thing that we must do is donate it or feed it to livestock. Composting the remains of some foods can turn them into great fertilizers. This isn’t a very complicated process and with a simple Google search, you can learn how to do it at home without much hassle.

5.Shop smart

Shopping smart is something that each and every one of us can do. Every time you go to the grocery store know exactly what are you going to buy and the quantity that you want to buy, don’t buy food just because you see it there and you think that you will get a great deal out of it. Whenever you feel like buying food that you’re not exactly sure you’ll be able to eat it before it perishes, think of the fact that in rich countries, consumers waste more than 222 million tons each year.

6.Visit the grocery store often
Going to the grocery store to buy groceries shouldn’t be a trip that has to be done only once a month. Doing it more often would help you with buying smaller quantities of food that will last for a shorter period of time. This will prevent hoarding food which is a problem that many households have.

7. Don’t over-serve food

Many of us have the habit of overserving food, especially when we have friends or family over. In some cultures, this is seen as a sign of respect, however, this just means that more food will be wasted. Using smaller plates can help with this. You can do this even when you’re cooking only for yourself, there are many people that will eat as much as they put in their plate, so putting smaller portions can also help you stop eating more than you need.

8. Don’t throw your leftovers away

It’s understandable that when cooking something many times you will have leftovers even after eating the meal. However, it is just unacceptable throwing food that has not perished, and it is still edible. You can always freeze them and put them in the refrigerator, in that way you can consume them later.

9. Store food where you’re supposed to

This is very important, especially when it comes to fruits and vegetables. Not every fruit or vegetable requires to be in the fridge, there are veggies and fruits that need the room temperature. For example, apples should be kept at room temperature, the same thing can be said about tomatoes. However, vegetables like cauliflower and broccoli should be kept in the refrigerator.

10. Keep your food visible in the fridge

By keeping your food visible in the fridge means that when you have leftovers always put them to the front and keep your fridge organized and neat. By doing this, there is a bigger chance that you will see the food that you have there, and you will remember that even though it’s in the fridge, it will not last forever, so it has to be consumed before it perishes.

11. Don’t always pay attention to expiration dates

Expiration dates aren’t meant to always be taken that rigorously. You should see them more as guidelines rather than strict rules. There are many products that can be eaten even beyond their expiration dates. You just simply have to use your sense of smell, sight, and taste to be the judge of that. While I am not saying that you should always use some products that should be thrown away, but for most of the things that we eat, we can always rely on our sense of taste to know if they are still edible or not.

12.Write down every item that you throw away

This can also be considered as a little experiment. Take a pen and notepad and write in it everything that you throw away. After a month look at the results, and you will see how much food you have actually just thrown away. This will definitely help you understand how much food you need to buy every time you go shopping, and it will help you decrease the amount of food that you throw away. It is trial and error, the first month you will see how much you throw away and the next month you can try and learn from those mistakes and in the process, you will end up throwing a lot less food away and also spending less money.

13. Donate
This should be something that many of us do. If you have taken all the steps that we have mentioned over here, and you still have excess food you can still donate it. There are plenty of charities or food banks that would be more than happy to take anything that you have, raw or cooked, as long as it is edible. There are food banks and charities all over the world and just remember that when you give food, you’re directly impacting the life of someone.

14. Preserve food

You can easily learn how to can, pickle, ferment, freeze food. These processes will help you cut your food waste massively and also you can eat plenty of things that you don’t usually eat. You can create applesauce with apples that you can enjoy it for quite some time. Pickling is a process that has been used for thousands of years now and it isn’t a complicated process. I always remember growing up that in my family there were always pickles that were made by mom and the entire process only would take a day, while we enjoyed them for months.

15. Plan your meals

Plan what you are going to eat. A simple and quite effective way of doing it is to plan every Sunday what are you going to eat the next week. In this way, you will know what products you need to buy and after you do this for some weeks you will also know how much food you need to buy for the upcoming week. It doesn’t mean that you have to do it weekly, you can do it once every two weeks or whatever period suits you.

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15 Benefits of A Vegan Diet

The term veganism has become very popular in recent times, with it referring to a lifestyle that involves staying away from food or even clothes that have been made through the involvement of some kind of human exploitation of animals. Even more popular is the vegan diet as it refers to the eating aspect of this kind of lifestyle.

The vegan diet refers to consumption of only plant-based foods with the aim of eliminating any exploitation of living beings. How vegans are different from vegetarians is just in the fact that vegetarians can actually consume honey, milk, and eggs while for a vegan, even these are never an option.

While it might seem like a difficult lifestyle choice at face value for anyone who is used to tasty animal products, living on a vegan diet actually harbors a lot of benefits and here are fifteen of them.

1.It can help you lose weight

Weight loss is usually a tough journey for most people, especially nowadays when obesity has become rampant but studies show that vegans tend to have a relatively lower Body Mass Index (BMI) than people who are not. This could be attributed to the fact that animal products are higher in calories owing to the amount of fat contained in them.

When you choose to go vegan, it means you can enjoy more food since it’s generally lower in calories, which subsequently makes you less prone to cravings and hunger pangs, compared to meat eaters who have to watch their portions and will often feel hungry. You generally take in more fibre which makes you feel fuller.

2. Veganism helps increase physical fitness

Others might argue that veganism is not the best way to go especially if you are looking to get into physical activities such as working out among others. Their reason is mostly centred on the fact that the protein intake of a vegan is relatively lower than that of a person who eats meat.

The thing is, if you eat a varied vegan diet, it supports faster recovery and vegans who like to train are often able to get back to training faster as they will be able to get as much protein as they need in order to stay healthy. It’s not all about the muscle. Recovery period counts too. Vegans are also less likely to get injured as their diet does not include foods that generally weaken the body.

3. There is a reduced risk of kidney failure among vegans

Kidney failure can be attributed to the kind of protein intake and animal proteins are actually very harmful especially when consumed in plenty.

Proteins obtained from plants, which make up part of the vegan diet, are known to encourage proper production levels within body organs such as the kidney and the liver.

4. It helps in avoiding certain cancers

Cancers are deadly and often times, the cause is unknown, but in certain cases, it is possible to reduce the risk of getting some of them. According to the World Health Organization, close to a third of cancers are as a result of the kind of foods we eat.

Eating more fruits and vegetables, for example, will reduce your risk of dying from them by about fifteen percent. The nutrients in a plant-based diet usually protect your cells. Colorectal cancer, breast cancer, and prostate cancer are a few examples of cancers that can be reduced from proper eating. Although you might not entirely be able to avoid getting them, you can certainly reduce the risk of dying from them by choosing a vegan diet.

5.It can reduce pain from arthritis

Arthritis is an inflammation of the joints that comes with a lot of pain. When people affected by arthritis go on a vegan diet, they are relatively able to function better than those who consume animal products. Studies show that vegans will have an improvement in symptoms and higher energy levels, meaning less pain, less stiffness or swelling.

6.It can help lower sugar levels

Blood sugar should be maintained at a certain level and having high blood sugar is dangerous to your health. A diet that is plant-based actually reduces your chances of getting diabetes type two by between fifty to seventy-eight percent. This is because the diet helps in reducing damage caused by high sugar intake.

The whole grains and fiber eaten by vegans break down slowly, meaning they keep the sugar levels down.

7.It is richer in certain nutrients

When you get into this kind of diet, you should learn how to properly replace the meat in order for you to have sufficient intake of nutrients. This is just in case you’ve heard of the misconception that vegans lose out on nutrients. Often times, the nutrients referred to in this case are proteins.

Meat usually has a way of taking up the better part of any recipe which should not actually be the case and it also often makes you reduce your intake of micronutrients. A vegan diet, on the other hand, ensures that you never overlook certain micronutrients, contrary to what a non-vegan diet could do. Going vegan allows you to absorb all the nutrients necessary for a healthy body.

8. It reduces your risk of getting heart disease

The number of people dying of heart disease has increased in recent times and diet is one of the factors that cause it. More meat consumption means an increase in blood pressure and cholesterol levels, owing to the fact that it involves the consumption of saturated fats. This subsequently puts a strain on the heart.

With a vegan diet, you reduce your risk of getting heart disease by up to forty-two percent. In fact in vegans, chances of getting high blood pressure are significantly reduced by seventy-five percent owing to the fact that they are more likely to eat foods that maintain a healthy heart such as vegetables and whole grains.

9. It lowers your levels of cholesterol

Cholesterol can only be consumed through animal products and not through plants, making vegans have relatively lower cholesterol levels than people who eat meat.

Cholesterol is harmful in that it could lead to your having blocked arteries which is a cause of heart disease. That is why a vegan lifestyle helps you stay healthy as it allows your body to naturally create cholesterol in the required levels.

10. It protects against osteoporosis

Osteoporosis is a condition whereby bones become fragile. Contrary to popular belief that animal products such as milk are great for boosting the strength of your bones and calcium as well, proteins in animal products generally leach calcium from your bones because they are high in sulfur.

Instead of boosting bone strength, they increase fracture rates compared to plant-based foods which contain two to five times less amino acids than meat. Plant foods reduce calcium loss and promote bone strength.

11. It reduces migraines

A vegan diet can be of great help to people who constantly suffer from migraines as it excludes several migraine triggers e.g. dairy products and has a positive general effect on hormones. Compared to meat-based products, they have less inflammatory properties

12. It helps in stress reduction

A vegan diet has a positive impact on a person’s mood in that it reduces their levels of anxiety. Meat-based diets contain high levels of arachidonic acid which in high amounts, will distort the existing balance between omega six and omega three acids, thus causing stress.

High intake of arachidonic acid alters the brain and causes a change in mood. Studies, therefore, show that vegans report lower levels of stress compared to people who eat meat.

13. A vegan diet is great for balancing hormones

For our bodies to function properly, the hormones need to be balanced as they control every function. The high fat contained in animal products increases estrogen in the blood which, if present at high levels, could lead to serious health problems.

Vegans have lower estrogen levels because of the lower fat content of their diet as well as the fact that they have more of the sex hormone binding globulin (SHBG) that ensures the hormones only become active when needed.

14. It protects against asthma and allergies

Some allergies can be affected by certain foods and nutrition can also cause certain changes in people with asthma. With a diet based on plants, people with asthma have noticed a decrease in the amount of medication they need as well as a reduction in the number of episodes they get. Eating more fruits and vegetables reduces the risk of asthma because they are an improvement to the body’s immune system function.

The slimmer figure of vegetarians also makes them less susceptible to asthma as thinner people compared to heavier ones have just a one-third risk of getting asthma.

15. It makes your skin appear more beautiful

Diet is among the factors that affect the appearance of the skin. A low-fat diet such as the ones eaten by vegans means less acne for people. Dairy products could cause severe cases of acne vulgaris compared to native traditional low-fat foods which is why the skin of people on a plant-based diet is often healthier and clearer.

These are fifteen of the many benefits that exist when it comes to incorporating a vegan diet. Despite a few red flags raised with regards to it such as the lower intake of protein, the benefits certainly outweigh the disadvantages.

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The 15 Best Foods To Eat In The Morning

Breakfast is undeniably the most important meal of the day because it provides us with the energy needed to work throughout the day. Eating a healthy breakfast is linked to having better memory and ability to concentrate more in your tasks in addition to the fact that it keeps you healthy, which is why choosing the right foods to eat in the morning is so important. Here are 15 best foods to eat in the morning.

1. Eggs

It has been proven that eating eggs in the morning will help you feel fuller throughout the day making your calorie intake less at your next meal. Though they are high in cholesterol, in most people, they do not increase cholesterol levels in the body. In fact, they reduce your chances of getting heart disease by modifying the shape of bad cholesterol and improving your insulin sensitivity. Eggs boost your metabolism and especially help you shed more fat around your belly area. The yolks prevent fat absorption while providing you with iron, Vitamin A and B-12.

2. Coffee

It is common practice for a lot of people to have coffee in the morning with the belief that it helps keep them awake. Well, if you are one of those people, you will be glad to know that coffee does indeed keep you alert and improves your overall mental performance. Taking black coffee in the morning helps boost memory power and keeps the nerves in check. The amount of caffeine in coffee has also been proven to improve your mood and increase your metabolic rate in addition to the fact that for people who like to exercise, it increases their performance during workouts. Antioxidants rich in coffee decrease your chances of getting diabetes and liver disease. Coffee can also help clean your stomach by flushing out toxins as it is a diuretic beverage.

3. Sweet potatoes

They make for the perfect breakfast addition as they are packed with both minerals and vitamins. Eating just one already means you have taken some vitamin A, B6, vitamin C, E, and vitamin K, all of which are necessary for good health. Sweet potatoes also contain fibre, manganese, phosphorous, copper and riboflavin. All these play a big role in keeping your blood sugar stable, promoting good eyesight, helping you out in case you are on a weight loss journey and enhancing your overall immunity. The best thing about sweet potatoes is that they can be eaten by almost everyone regardless of their dietary restrictions.

4. Oatmeal

If you are into eating cereals for breakfast, then oatmeal is the best for you. Oatmeal is made from ground oats that are very healthy as they contain oat beta-glucan, which is a unique fiber. This fibe keeps you from feeling hungry and reduces your cholesterol. The antioxidants present in oats generally decrease the chances of getting high blood pressure and keep your heart healthy. They support the cells in the circulatory system as well. Oats easily make for a balanced breakfast as they can be served alongside other foods that are good for you in the morning.

5. Berries

Other than being delicious, berries are rich in antioxidants and relatively contain lower sugar compared to other fruits. They are very rich in fibre and reduce inflammation markers. From just a cup of raspberries, for example, you can get as much fibre as you can get in certain types of beans. The antioxidants in berries help you age better other than protecting your heart. Eating mixed berries every morning could give you higher levels of good cholesterol required by your body and could also lower your blood pressure.

6. Greek yogurt

Greek yogurt is creamy and full of protein which is known to reduce feelings of hunger. It helps in weight control as it increases your metabolic rate. The conjugated linoleic acid (CLA) contained in it can reduce the risk of getting breast cancer other than just increasing fat loss. Greek yogurt is also a great source of calcium which is a requirement for healthy bones. The probiotics present in Greek yogurt help keep the bacterial balance in your gut healthy. Eating Greek yogurt in the morning is also good because the acidity present in it will make it easier for your body to absorb the rest of the other nutrients it needs.

7. Chia seeds

They are known to be a great source of fibre. The viscous fibre in chia seeds usually increases the volume of food that moves through your digestive system because it absorbs water. This means that eating chia seeds will help you feel satisfied longer. They also improve blood sugar and blood pressure and are highly recommended for people with diabetes. Eating them also reduces chances of inflammation and the high antioxidants in them will help keep the cells in your body protected from free radicals produced during metabolism.

8. Nuts

They are very tasty and filling which helps prevent weight gain. They may be high in calories but your body does not absorb all the fat present in nuts. They are high in potassium and magnesium which you need. Eating nuts is good for diabetic people as they reduce blood sugar levels. They also reduce cholesterol levels, decrease inflammation and insulin resistance. Other studies have shown that eating nuts could also protect you from certain types of cancer.

9. Green tea

Drinking tea is generally good for you because certain teas have many health benefits. Teas are great because they are flavored but still add fluid to your body. If you are looking to improve your alertness and mood throughout the day, then you should consider taking green tea. Aside from reducing blood sugar levels and insulin levels as well, drinking green tea can also protect your brain from damage and keeps your nervous system safe. Green tea contains catechins, which are phytonutrients. The catechins help you burn more calories. This is great particularly for people trying to lose belly fat and it will also generally stop you from gaining weight.

10. Fruit

You’ve probably been advised countless times to eat lots of fruit since you were younger, because other than just being delicious, fruit is very nourishing. Well, starting your day by incorporating fruit in what you eat in the morning has many health benefits. Fruit is rich in vitamins, fibre and potassium other than being very filling. The natural sugars present in fruit are just what you need to wake up your body and keep your brain sharp and energized. Making it a habit to eat fruit regularly significantly reduces your chances of getting chronic diseases.

11. Protein shake

Starting your day with a protein shake or a smoothie is definitely a good idea as it reduces your appetite for the rest of the day. The protein in it is absorbed faster and has a way of preserving muscle mass during aging and also assists in weight loss. Protein shakes help stabilize your blood sugar levels. Whey in protein shakes could help lower your blood sugar and even treat diabetes type 2.Better start incorporating protein shakes into your mornings because other than these benefits, they enhance your body’s defenses generally.

12. Flaxseeds

They are also rich in viscous fibre and have been known to keep you full for a good number of hours when eaten in the morning. An important fact to note is that they also protect you from breast cancer. Eating flaxseeds will also improve your insulin sensitivity.

13. Cottage Cheese

Cottage cheese is high in protein and usually decreases the hunger hormone. This type of cheese can actually be compared to eggs when it comes to how filling it is. Eating cottage cheese will also strengthen your bones because this type of cheese is rich in calcium. It is also packed with magnesium and can improve one’s digestion.

14. Tomatoes

They are very rich in water content and will have you very nourished and hydrated throughout the day when eaten in the morning. They are also very rich in antioxidants which provide energy and assist in cell repair. Eating tomatoes also benefits your body because they contain carbohydrates, fibre and other minerals that your body needs.

15. Kales

Eating kale as part of your breakfast is a great idea as it is low in calories but still keeps you full. Kales also provide us with a number of nutrients such as vitamin A and C as well as iron. In addition to the vitamins, they also have calcium which is required for healthy bones and stimulates immunity. Eating kales in the morning will support your body’s overall well being and will prevent a variety of health complications.

Hopefully, these fifteen foods have given you an idea of what to start your day with. Studies show that if certain important nutrients are missed during breakfast, it becomes harder to compensate for them during the rest of the day. While taking breakfast is a personal choice, making sure that you eat what’s right for your body is important. This should be enough to encourage you to choose wisely what you take in shortly after waking up.

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Why is Detoxing a Myth

We hear about detoxing very often, especially before spring. During the cold winter, we tend to pay less attention to what we eat. As a result, at the end of winter, we often have to face smaller fat pads on our bodies and a few or more extra kilos. In addition to diets and sports, detoxification is added to our pre-spring to-do lists. But is it a good idea?

The majority of detox cures are only money-making tricks. – says Gabor Zacher Hungarian toxicologist. More and more studies are published nowadays that support the opinion of the toxicologist: he states that what we call today „detoxification” is just an invention of the fitness industry.

People are incredibly gullible, says Zacher, and the business life takes the advantages of it. A range of companies sells completely useless products and services like ’detox foot baths’ or patches. Many products and treatments that advertised as “detoxifying” are not only useless but can even be dangerous in some cases.

For example the fast and drastic detox diets. Such a cure may completely disrupt the functioning systems of the body and its balance. Unfortunately, the elderly and chronic patients often do it because they hope for healing – but instead, they can worsen their condition.

So it can be an absolutely dangerous fad.

The whole detox topic is a huge bluff, an alternative reality that has been built by people and companies who want to earn money on that. Our body does not work like a house, that needs to be deep cleaned once or twice a year. In addition, the excretion of toxins does not require any magic powder, tea, capsule or Diatomaceous Earth, as the excretion of these is perfectly completed by our organs such as the kidney or liver. “Toxins” are excreted in urine and feces. So, in fact, a person who sits on the toilet daily detoxifies perfectly, so detoxification does not require different cures, but a toilet paper.

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15 Misleading Health Tips You Need To Forget About

People will do anything just to stay healthy and as a result, there are always tips emerging on how to stay healthy. You’ve probably come across so many but a good number of them are actually not true. You should actually be careful with the tips you follow so that you do not put yourself at risk while trying to do the opposite.

Here are fifteen health tips you need to forget about.

1. You should always use antibacterial soap

Funny that this is a health tip given in order to keep germs away but did you know that your sanitizer used too often could have a negative effect on your body? Shocking right? The thing is hand sanitizers contain an antibacterial agent called Triclosan that could affect your thyroid and cause weight gain because the hormones in the thyroid are responsible for metabolism. Research has shown relatively higher levels of Triclosan in people who work at hospitals mostly because these antibacterials are mostly used there. These levels are tied to a 0.9 percent BMI increase. So instead of using antibacterial soaps to wash your hands, just use the normal soaps.

2. Always have bottled water with you

Water is good for the body and for the normal functioning of the brain. As a result, we have been advised to always have bottled water with us every time so as to stay healthy. This is a health tip that needs to be forgotten because bottled water is actually not the best for you. The thing is, these throwaway bottles contain Bisphenol A which has been known to contribute to obesity. It can also cause infertility problems for women. You should just stick to reusable bottles and not the common ones that you throw away. This has the added benefit of reducing plastic waste.

3. You should work out on a daily basis

The benefits of exercise cannot be overlooked and that is why we are advised to do so in order to stay fit and maintain our figure. However, contrary to what we have heard numerous times, it is actually not advisable to work out everyday. There is a difference between working out regularly and working out everyday. You need to give your body time to recover and to rebuild so once or twice a week should be good enough.

4. Skip high-calorie meals altogether

A lot of people who are trying to watch what they eat believe that it’s better to postpone eating a meal till later if they find themselves in a situation where whatever is being served is full of calories. The truth is, doing this will not do any good for you because starving yourself stands in the way of your maintaining a healthy eating habit. Skipping meals also does not help you in portion control because it will make you overeat later. So if you suspect that you might end up in a situation that would have you next to food that has a lot of calories, it’s better to carry something that is healthy for you so that you can eat that instead of starving.

5. You can substitute food with healthy snacks to lose weight

A lot of people who are trying to keep the calories away or generally trying to lose weight nowadays are turning to “healthy snacks” and are substituting full course meals with these. While companies that make these snacks are aware of this, they will often market them as whole wheat or low fat even if they are really not, just to lure people to buy them. The truth is, one should not substitute full course meals in order to shed weight, rather, fill your kitchen with healthier foods to supplement your workouts.

6. Stay away from fats, they will give you health problems

It is mostly believed that staying away from fats is the key to living healthier. This is not entirely true. Trans fats are indeed not good for you as they increase your levels of cholesterol but your body needs certain types of fats in some amounts for you to stay fuller longer. Fats also help us absorb vitamins and reduce your body mass. Examples of such fats include coconut oil and olive oil. Substituting these harmless fats with low-fat products is actually why people will end up getting a sugar rush and after a very short while, start feeling hungry. So don’t be so scared of consuming fats. Just choose the right ones.

7. You need to work out very early in the morning

Working out seems like such a good thing to do for yourself at 4:00 am. It appears like the perfect way to get yourself energized and healthy for the rest of the day but it turns out there is something wrong with that. Getting up too early to work out means you are depriving yourself of sleep and something could actually go wrong with your health as a result. Research has shown that people who sleep for around five or fewer hours gain belly fat two and a half times more than a person who sleeps longer. It is therefore advisable that you keep your sleep time between 6-8 hours in order for your body to respond well to working out.

8. In order to be re-energized, you should sleep a lot longer

As contradictory as it may sound, this is another health tip that people should do away with. Too much of everything is poisonous at the end of the day and while inadequate sleep is linked to weight gain, sleeping for over eight hours can cause some very serious health problems such as heart complications, stroke and even diabetes in addition to the fact that it could cause an increase in your belly fat. You should avoid snacking before going to bed as well.

9. Avoid eating altogether to keep the calories away

Studies have shown that a lot of people tend to skip meals in order to keep their weight down. This is actually counterproductive as in the real sense, skipping meals slows down your metabolism and as a result, increases your chances of gaining weight. So, instead of skipping meals, it is advisable to eat small portions of foods rich in fibre and protein every two to three hours as it helps you burn more fat.

10. Egg yolks are bad for you

This is something that has been going around for ages but it’s time people realized that egg yolks actually are of great benefit to your health as they contain iron and also provide you with vitamins A and B-12. Taking them in the morning could also prevent fat absorption.

11. You can overeat on the healthy foods

While it is advisable to eat healthily, many people will often use this as an excuse to ignore portion control. A good number of people believe that it is alright to eat a lot just because you have filled your diet with foods that are required for your body to stay nourished. What you might not be keeping in mind is that some healthy foods can still make you gain weight. Examples include avocado, chicken, oatmeal among others. To avoid this, make sure you eat a plate that has a good balance of vegetables, protein, grains and fat.

12. You should eat before and after a workout

This is an idea that has been fixed into people’s minds for the longest time and we do this even if it means ignoring our actual feelings of hunger and even ignoring that we might actually be full. While it is important to do this, for your athletic recovery, the truth is that most people will still have the energy to keep them going during a workout from the past meal they ate and really don’t need the extra calories.

13. Stay away from dairy products

This is actually depriving yourself of nutrients that could be very helpful to your body. Milk contains calcium required for healthy bones, products such as Greek yogurt are full of protein and the acidity in this kind of yogurt actually helps you absorb nutrients for the rest of the day.

14. Using waist trainers will help your metabolism

Waist trainers are being used more and more by women who want to lose belly fat. People believe that they will compress your core and release toxins but the truth is, using them will make you eat less for the period of time you have them on. The reason is as simple as no one will feel the urge to eat when their stomach is being pushed to their spine or even their chest so eating a lot when you have them on will just give you trouble breathing. When you remove them, you will be back to square one and will probably feel hungry again.

15. You should stay away from coffee

You may have heard that coffee has the stress hormone that will make you get belly fat, but understand that drinking coffee every morning isn’t exactly a bad thing for you. Getting your coffee fix in the morning will actually keep you active. The caffeine in it will increase your performance during workouts.

So the next time you hear these health tips, do not fall for them.

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Foods You Should Never Eat or Drink After Age 30

Good and balanced nutrition is very important for any age even for children. However, as we get older, our body is less and less tolerant of the food which is not nutritious and we just eat it because it is so delicious. Our metabolism system slows down with age and makes it much easier to get extra weight. Beside of that, today’s thirties are doing mainly office work, not doing enough sports and if it would not be enough they face with huge stress every day. Combining these factors with the wrong meals can cause serious problems.

We’ve gathered the foods that you might want to avoid after you are over the age of 30.

1. Popcorn

We all love eating popcorn in the cinema at home on while watching movies on the couch. But, unfortunately, like a lot of others, this snack is not harmless either, high popcorn consumption can cause problems for your health:

The coating layer on the inner wall of popcorn paper bags is a synthetic chemical, called perfluorooctanoic acid. This substance can be carcinogenic. Most of the popcorns that can be prepared in the microwave oven are produced by the addition of modified oil derivatives, most often coconut or soy oil, which are transformed into trans-fatty acids during production. These trans fatty acids are particularly harmful to the heart and blood vessels.

2. White bread

The problem with white bread is similar to sugary, carbonated soft drinks, that they are rapidly transformed into fat and being stored the body. That is why especially for those who are trying to lose weight, it is advisable to avoid bread, or at least choose whole wheat.

In a Spanish study, the relationship between the white, the whole wheat bread and people’s weight was examined. The Mediterranean country was chosen because in Spain white bread is still one of the most important of their traditional way of eating.

The research involved 9,200 Spanish youngsters who were under observation for 5 years. The data showed that white bread was directly related to the increased risk of obesity, while the same was not true for whole wheat bread.

3. Soy Sauce

The four basic ingredients in soy sauce are wheat, soybeans, salt and fermenting agents like mold or yeast. This is not something that sounds too dangerous but did you knew that it is high in sodium, can be high in MSG (a flavor enhancer), may contain cancer-causing substances, contains significant amount of amines, wheat and gluten? Eeeek… Ok, we do not say that you should throw out your soy sauce right now, but you better use it limited.

4. Canned vegetables

Yes, vegetables are always a good choice, but the canned version should always be the last thing we select. The inner wall of the cans usually contains a BPA coating that separates the vegetables from the metal. And as we all know, BPA is a very toxic compound that can affect our hormonal system, cause overweight, diabetes, infertility, and even cancer. Additionally, the sodium and often the sugar content of canned vegetables are usually very high.

5. Granola

Do you think it is healthy because it contains oatmeal and nuts? Well, unfortunately, it is not. The granola is full of sugar most of the time, and even a quarter of a cup is an amazingly big shock for the blood sugar level. Only one cup of granola can easily top out at six hundred calories, a third of the average woman’s daily allowance. You should prepare some oatmeal with fresh fruits instead.

6. Frozen Yogurt

Those yogurt-based ice creams sold by different franchise companies are not as healthy as we’d think it first. They contain less fat but usually more sugar than normal ice cream, our body processes the harmful carbohydrates more quickly, which makes our blood sugar levels rise in no time. Optional toppings like various candies and pieces of chocolate just worsen the situation.

7. Muesli bar

Ideally, a muesli bar contains wholegrain grains, dried fruits, nuts or seeds, very little amount or no added sugar, and no fat. In reality, there are some brands which contain more sugar or sugar syrup than grain. Hydrogenated vegetable fats should also not be contained in food which is marked “healthy” because they are associated with heart disease, diabetes, obesity, and cholesterol-related illnesses.

8. Flavored yogurt

People consider flavored yogurt as a healthy product, especially that advertisements say it is rich in calcium and protein, it helps digestion and is also recommended for dieters. Unfortunately these facts are not true for all of them. On the basis of some tests that was made the products, it was found that often 1 single box of flavored yoghurt, contains one and a half teaspoons of sugar. Is it something that sounds healthy for you? If you want to eat fruit yoghurt, just blend a cup natural yogurt with some fresh or frozen fruit instead of buying the sugary version.

9. Salad dressings

You are trying to eat healthy, buying a lot of vegetables, and in order to make it tastier, you add some salad dressing to it? Bad idea! Why? First of all, because most of the dressings that you can purchase in the shops contain a large amount of sugar. Secondly, because dressings on the shelves of stores contain a high proportion of saturated fats which do not favor our health. In order to make the dressing dense and creamier, manufacturers add fat-rich ingredients to their products. And last but not least a pre-mixed salad dressing contains lots of artificial additives. Most of the manufacturers try to achieve the most attractive appearance and taste experience with food colors and flavors, without neglecting the harmful side effects.

Instead of pre-made salad dressing with artificial flavor enhancers, choose a delicious and healthy solution like parsley or oregano mixed with extra virgin olive oil.

10. Zero-calorie soft drinks

Everyone knows that soft drinks are unhealthy. But what about zero caloric versions? Well, the situation is that they are no better. Sweet-flavored sports drinks, juices and soft drinks (which are mysteriously calorie-free) often contain chemicals, artificial dyes, and sweeteners that satisfy the sweet tooth consumer, but in fact, do the wrong thing with their body. The materials in them can even disrupt the balance of the intestinal flora.

11. Drinks with a high amount of caffeine

These products contain stimulants that raise the pulse and disrupt the regular rhythm of the heart, leading to heart problems for a lot of people. In addition, caffeine can cause convulsions that are difficult to treat and can strengthen negative effects on the cardiovascular system. A less known fact is that a group of people lack an enzyme responsible for digest caffeine. Therefore caffeine stays in their body for a long time, keeping blood pressure high and causing chronic illnesses.

12. Fat-free sweets

When a food manufacturer removes or reduces something from a product that we know as a “bad thing”, we often conclude that this product will be better for us. However, this is not necessarily the case, especially when it comes to removing fat. Reducing saturated fatty acids is healthy, but you should know that the lost taste is replaced by the addition of more sugar. A lot of low-fat or fat-free product is so sugary that it is already a dessert. This additional sugar can raise the level of bad cholesterol level in your blood.

13. Nut Butters

We know nuts like peanuts, walnuts or cashews are full of healthy fats. The problem comes when they start producing the butter, they take some of the healthy fat out to replace it with sugar and saturated or trans fat. If you cannot make it without nut butter, stick with options that have one to two ingredients; for example, peanuts or peanuts and salt. Once you select other than that, your health food will become unhealthy.

14. Bacon

Sixty-eight percent of bacon’s calories come from fat, moreover, it contains a significant amount of saturated fatty acid, which increases the risk of cancer, including breast cancer. Bacon and other processed meats also contain sodium nitrate which, according to a 2013 study published in the journal European Cytokine Network, enhances oxidative stress. The more you reduce the consumption of these foods, the more you do for your health, especially your heart will thank you for avoiding fatty foods.

15. Cocktails

As we age, our body doesn’t metabolize alcohol as efficiently and as quick as before. What is even more burdensome for our body than a lot of alcohol? A lot of unhealthy alcoholic drinks! Some of tastiest cocktails are loaded with so much sugar and so many calories that you could just finish the platter of cookies instead. These are Eggnog, Log Island Iced Tea, Mudslide, White Russian, Daiquiri, Margarita, Mai Tai, Pina Colada. Try to avoid them.

CHAM CH_Lifestyle

Here’s What The Earth Might Look Like In 10 Years

Was it only the success of the milk lobby that made us believe for decades that it’s good for us? Or is it true that the human body really cannot digest cow’s milk properly?

The “milk question” is one of our days’ biggest dietetic dilemmas, even amongst doctors and dieticians, there is no coincidence: is it healthy or is it harmful to your body?

For many people, drinking milk belongs to the normal daily routine – children drink it for breakfast, chocolate milk for bedtime, we put it in our coffee, and there’s a long list of dairy products, from the delicious yogurts to our favorite cheeses what we rather wouldn’t miss out on. Milk has always got a green light in any diet…just until recent times. Newest studies suggest cutting down milk consumption, as it has negative effects on our health. At the same time, other researches still prove its benefits.

Is milk really good for you?

Anyway, something has started as Canada – being the largest milk consuming country – issued a new and completely rethought food guide that cuts off dairy consumption dramatically.

So, what is the truth about milk?

Let’s see both its bright and dark side, to help us decide.

Milk is a whole food as it contains 18 out of the 22 essential nutrients. It provides lots of calcium, magnesium, potassium, zinc, iron, Vitamin E and Vitamin K, amongst others, and is a great source of protein. Milk has been legendary of its benefits on bones.

Several researches proved that milk has an effect in preventing type 2 diabetes. The explanation is that its protein helps to balance blood sugar.

Furthermore, milk is said to increase the level of high-density lipoprotein (HDL), known as good cholesterol, and even contributes in preventing stroke and heart disease.

Milk has many benefits to our health.

Well, this all sounds really cogent. So what is the problem with it?

A study found connection between teenagers’ dairy consumption and having acne. and it might refer to adult acne, too. Further studies pointed out that especially the skim or low-fat milk can cause such symptoms, the whole milk or cheese will not. Other skin diseases like eczema and rosacea may also get worsened by drinking milk, researchers found.

Interestingly, checking the diet of pregnant and breastfeeding women, researchers found that adding milk and a probiotic to their meal will help to reduce the risk of food-related allergic reactions like eczema of their child. At the same time, 5% of the children suffer from symptom caused by milk, from the milk allergy to colic and diarrhea, even breath difficulties. They usually grow out their milk allergy. And at the same time, adults can develop one.

Dairy can be the cause of many health issues.

A surprising study found that having 3 or more glasses of milk a day might increase women’s bone fracture risks. Another showed that elderly people’s risk of bone fractures and osteoporosis are the highest for patients who consume the most dairy products. Researchers explain the reason might be milk sugar called lactose. – wait a second, we thought it’s good for our bones, no?

You probably wouldn’t believe at first sight but according to a 2015 study 75% of the world’s population has an issue with cow milk digestion, and this might be because of lactose intolerance. (Cow milk has higher lactose content than any other animal’s.) Many of the patients don’t even know about it, as small daily dairy doses can be safely added to their diet.

And last but not least: Dairy cows get tons of growth hormones and antibiotics. These may not only cause milk allergy but are linked to increasing the risk of certain cancers. It is quite disconcerting that a breastfeeding mother is restricted in taking medication, but there’s no concern about what we get from the cow’s milk…more research is needed, but this sounds definitely weird and worrisome.

So, besides its health benefits, would cow milk be really something that our body got used to over the thousands of years?

There is no doubt milk is rich in nutrients and may be a good asset in a healthy diet, especially for children. Although we know now that in a number of cases moderate consumption or even full elimination is reasonable.

Milk is naturally packed with essential nutrients in a convenient and accessible form. Drinking milk is particularly important for children and may help you and your child maintain good health.

For those who want or need to cut off milk from their meal, plant-based milk alternatives like rice, almond, coconut, or cashew can be also a good alternative for a balanced diet.

As a takeaway, it might be a good starting point to try to get milk of grass-fed or pastured cows, or find organic dairy sources. They are proven to not only contain higher level of vitamins and more beneficial fats but also are clean of drugs. This one change itself will mean a lot for your health.

CHAM CH_Lifestyle

15 Breathtaking Photos That Show Nature At Its Wackiest Moments

Nature has its own way to mesmerize us at any given time. The beauty of nature is endless and it offers such overwhelming sceneries that can leave anybody speechless. We all can unitedly agree that nothing can be more beautiful than the natural beauty of the nature. However, sometimes, nature turns witty and shows us sights that are practically unbelievable. Nature loves to play with our vision and gives us a sneak peek into how whacky it really can be. Let us look at some of the most wacky moments if our mother nature and have a good time.

1. Mount Roraima

This is an unbelievable photo of Mount Roraima of Venezuela which proudly stands above the fuzzy clouds. Not only does this miraculously beautiful mountain offer a spectacular view, it also offers the rarest of flora and fauna around the world. Visiting the Mount Roraima is an out of the world experience in the best way possible. Even though it isn’t supremely easy, the perpetual efforts will be worth it in the end.

2. Goat Business

What do you normally expect to see when you look at a tree? Maybe a couple of birds or in extreme cases, maybe even monkeys. But, would you ever even think of finding a flock of goats just casually chilling above a tree? Thar is exactly what happened in this weirdly funny photograph. What makes us wonder is how they managed to climb up there only on their hooves. Is it super powers or is it magic? Anyway, a sight like this is sure to make your day.

3. Awestruck

The Rainbow Mountains of China absolutely looks like a vibrant painting with spellbinding detailing of beautiful colors. The reason behind the striking color scheme of the mountains is mainly mineralogy and chemistry. The base color of the mountain is an alluring deep red with unending strokes of blues, greens, yellows and so on. It is truly one of a kind sight to be seen that really proves that the miraculous beauty of nature is unending. The place is accessible to tourists so we surely wouldn’t like to pass on the opportunity.

4. Milky Way

This picture might instantly prompt us to believe that it is photoshopped. But believe it or not, it really isn’t. This is a picture taken in Giza, Egypt,  where the milky way is vividly visible to human eyes at night. It is situated just behind the three ancient pyramids of Egypt. Even though the pyramids are the ones that claimed their place in the list of wonders of the world, the starry sight behind them isn’t any less of a wonder or enigma.

5. Ball Lightning

Ball lightning is such a phenomena that is still a mystery to scientists. The reason behind this happening hasn’t been unearthed yet. Ball lightning isn’t like a normal lightning, it’s duration is much longer before finally bursting into an explosion. Its size can vary from pea sized to even a few meters in diameter. Everyone is advised to maintain safe distance from this phenomena as it is very dangerous.

6. Uniquely Cute

Qizai is the cutest panda to walk this Earth and very uniquely so. He occupied the spot of being the only brown panda of the world. Even though Qizai was abandoned by his mother and the entire panda community, he was rescued by humans. According to his caretakers, he is slower than the others of his kind but he is an extremely jovial fellow. We hope and pray that he finds a friend of his kind soon so that he can live his life to the fullest.

7. Undulatus Asperatus

The newest addition to the Atlas of clouds is called Undulatus Asperatus. They are terrifying and yet endlessly fascinating. These clouds can often be seen in wave formations with varying thickness. They seem to be something straight out of a horror movie and threatening of a near danger. It mesmerizes us how something so scintillating can be born out of nowhere. These clouds are usually low lying and caused by weather fronts. They are so scarcely found that they did not have an official name until 2011.

8. Struck by Thunder

We are advised not to stand under a tree during a lightning storm by many people. The reason behind that advice is clearly evident in this picture. This image taken with long exposure shows the effects of a lightning passing through a tree and its roots. The reason behind this frequent phenomena is that thunder looks for the least resistant path to go through and the moisture content inside a tree makes it a wonderful conductor. Better to stand in the open field, instead!

9. Black Jaguar

We are habituated to imagine jaguars as mighty brown creatures that live in the wild. But this amazing creature is amazingly black with the rare touch of brown and golden shades. This breed is really scarce as they can be bred by two black jaguars. Black jaguars are exactly same as normal brown jaguars except for their unique coloring. Black jaguars get their colors owing to their genes, mainly. They have genes contributing to them having melanism and hence, darker fur.

10. Dressed As

What do you see at first glance when you look at the picture above? It must be a chameleon sneakily posing as a leaf. It is just one of many nature’s wonders that this leaf formation turned out just like a chameleon. As we all know, chameleon changes color according to their mood to fit their surrounding environment. It makes us wonder, this one probably wanted to try something different and become a leaf!

11. Awaiting Tornado

A tornado in any shape or size is pretty scary. The sight of an awaiting tornado is very grim and surely lets you know that something terrible is coming. Tornadoes are rotating whirlwinds which are in contact with both the ground and clouds. You might think that the picture above is of heavy clouds coming with the tornado, but, it is in fact the tornado itself. The speed of this phenomena can be anything between 110 to up to 300 miles an hour. But fear not, they can be detected way before their arrival.

12. Nature’s Wonder

Pictured above is the Gulf of Alaska where two water bodies miraculously meet but never mix. As known by most people, it actually isn’t two oceans meeting. It is actually the meeting place for glacier melt water with offshore waters. There is actually scientifically proven very good reasons for the waters not mixing. The difference in the water density, the overall temperature and the varying salinity of the two water bodies make it difficult for them to mix.

13. Twinkling Waters

As most of us would instantly imagine, the picture above is not from a Disney movie where the sea reflects the stars at night. It is in reality a awe inducing picture of the Maldives Beach also popularly known as Starry Night Beach and yes, it is not photoshopped. At night, this beach seems to be beautifully filled with twinkling stars. Actually, this illusion is an effect of microscopic organisms called bioluminescent phytoplankton. These organisms react to changes in the water at night and appear luminous. Sailors popularly refer to it as the “Milky Beach”. This place absolutely seems like another place to be added to our bucket list.

14. Optical Illusion

No, these aren’t two separate pictures made into a collage. It is one single photograph capturing the Banff National Park in Canada, which is known for being the oldest park in the country. The shoreline of the lake is crystal clear and therefore it creates an optical illusion separating the picture. The lake called Moraine Lake is formed by melted glacier and surrounded by hiking trails for tourists.

15. Vividly Blue

Sure, we know all agree in unison that snow is very cool. But do you know what is superiorly more cooler? Vividly blue ice glaciers that will leave you spellbound. Blue ice is formed when snowfall occurs over glaciers, which are then compressed and made a part of the glacier. When the air bubbles are knocked out, the ice crystals enlarge making the ice appear blue. The dense ice of the glacier absorbs every other color of the spectrum except for blue which contributes in the ice appearing bluer.

CHAM CH_Fitness CH_Health CH_Lifestyle

15 Worst Exercises For People Over 40

Aging is something that everyone must deal with in their lives. And while you get wiser when you are getting older, your body also isn’t the same as it used to be in your youth, and as such, you need different types of exercises to keep your body fit because some of them can be much more devastating in this age than when you were young. Here are 15 of the worst exercises you can do if you are over 40:

1. Chronic Cardio

Cardio is essential for any exercise plan, and incorporating some form of cardio exercises can be good, but if it’s too much then it might lead to increased levels of cortisol, which is the stress hormone, which in turn can increase the speed at which your body ages and concentrate fat on your belly instead of being distributed throughout your body. The recommended amount of cardio in this age is about a little bit over 20 minutes per day, which is moderate but can lead to your heart being healthier and to keep your blood pressure in check as well.

2. Standing Toe Touch

This one can be easy to see why it’s going to be bad for you if you are over 40. It’s an exercise that puts a lot of stress in your lower back, and quite a bit on your neck as well. When you are young, that isn’t too much of a problem, because your joints are stronger and quite a bit more flexible. However, when you get older, that is not the case anymore, with the joint between your lower back and your hip getting much weaker. Because of this, doing a standing toe touch can lead to injuries on your lower back that might range from minor injuries to serious ones. Because of the way your neck is suffering the weight of your torso in this position, it might also lead to neck problems. In general, it’s wiser to do exercises that will gently stretch your back without causing problems, for example, some yoga positions like child’s pose and sphinx pose.

3. Hovering Leg Lift

Hovering leg lifts seems like a great way to get a flat stomach and reduce belly fat, at least for younger people. However, older folk should stay away from this exercise because, just like the standing toe touch, the hovering leg lift puts major stress on your lower back, which can lead to pulled muscles, injuries on your joints, or even worse. If you really want that flat stomach, it’s better to do a bent knee hollow hold or speak to a health professional or a trainer to know more about some other exercises that you can do to work on your midsection.

4. Behind the Neck Press

If you are over 40, you should avoid doing the Behind the Neck Press because it puts you on a very stressful position, which can compress a very important neck artery, which can cause dizziness, headaches, fainting and even neck fractures. Plus, this exercise is not really required since it’s only designed to bulk up your shoulder muscles, which is something more in line with bodybuilders, and not your average person. Instead, you should do a shoulder roll, or in exercises that focus more on flexibility.

5. Leg Extension

Messing your knees up can be bad when you are young. It can be much, much worse if you are over 40. A simple way to do some damage to your knees and ankles is to perform leg extensions. Because this exercise requires lifting weight on your legs, it can cause heavy strain on your knees when your legs are fully extended, because they are basically the joint that is taking most of the stress and strength that is needed to lift the weight, even more so because when you are older like that your knees are weaker, so this exercise does more harm than good. A way to exercise your legs without putting much stress on key areas like your knees and ankles is to do a chair squat.

6. Sit-Ups and Crunches

Belly fat is something that has plagued humanity since modern society has made us more sedentary, and while when we are younger it’s easier to deal with it, older folk don’t have it easy like that. Sit-ups and crunches are good exercises for strengthening the muscles underneath the fat, but they don’t burn much of it. And on top of that, they can cause injuries on your neck and your back because of how much pressure it’s put on these areas of your body. A better way to burn fat would be to reduce the amount of sugar and fat that you consume daily and do a moderate cardio program to help with your blood circulation. An alternative to strengthen your muscles would be to do planks, because they aren’t as straining as sit-ups and crunches.

7. Trunk Twist

Trunk twist is an exercise which can be easily done by younger people because their muscles are much more flexible and stronger than the muscles of older people. And because it requires a lot of flexibility in areas like your lower back and neck, it’s dangerous and has a good chance that you could cause damage in these areas to the point where it would derail your daily workout program by weeks if not months. If possible, do a proper warm-up before doing this exercise, or instead, to a standing trunk rotation since its easier on your muscles.

8. Deadlifts

Deadlifting can be hard on the body of middle-aged people that haven’t been doing exercises consistently. A lot of them will probably underestimate the amount of strain that lifting a huge amount of weight puts on your muscles, joints, and bones, which can cause serious injuries because of it. It’s much better to avoid doing this exercise at all, and instead focus on using lighter weights like ankle weights or hand weights. And be careful with the amount of weight that you are lifting, you shouldn’t be forcing your muscles to bear it, instead, it should feel fine doing a lot of reps.

9. Squats

Squats is a famous exercise for toning your legs and glutes, and it’s generally fine if you are under 40. But after this magic number, it’s not recommended. The reason why? Squatting puts your body in an uncomfortable position, it especially puts stress on your knees and ankles, which are vulnerable to some serious injuries even if done correctly. If you are using weights? It’s even worse! It’s generally better to do an exercise like step-ups or rear lunges instead because they are easier on your body and will have a more natural position than squats.

10. Smith machine and leg pressing

This exercise is basically on every list about exercises that you should avoid at all costs. It’s true that they help build muscles faster, but because of the way they are, you are basically pushing weight in an unnatural position, which means that it can cause more strain and damages to your ligaments and joints, and with old age, it takes a lot more time for injuries like that to heal completely, and can completely derail your whole workout plan because of it. So, in general, stick with step ups or ankle weights to help you tone your legs.

11. High-impact Exercises

Exercises like running or jumping rope can cause a lot of fatigue in your body, especially if you are not young, or haven’t done exercises in a while, and can cause a lot of stress and strain in muscles, ligaments, and joints like your ankles, your knees and your heels. And because of the age, it takes much longer for your body to heal, and to bounce back from long-distance running than it took when you were 10 or even 5 years younger for example, and it takes a lot more resources from your body to recover than it did before. For people over 40, it’s recommended that you start swimming instead of running or jumping rope because it works every muscle you have and provides the cardio workout you want while having nearly no downsides to it.

12. Extreme Exercises

Extreme exercises might not be for you if you’re over 40, things like tossing tires doing rapid-fire power cleans are a really intense and extreme way of exercising your body ,and while when you are younger you can take the abuse that it puts you through, it’s better to avoid those risks and the kind of strains that it can put on your body because they are going to be much worse when you are middle-aged. It’s better to go easy on yourself rather than the contrary, and to do some light or moderate exercises instead of this kind of thing.

13. Triceps Dips

A lot of people tend to target the triceps area on their body for exercise, after all, nobody likes their arms jiggling when you wave them. However, this floor exercise can be particularly dangerous if you don’t put your arms in the proper position when doing it, which can lead to some painful injuries because your upper arms and rotator cuffs have some tiny muscles in them that can easily be injured. If you still want to exercise your triceps, it’s better to do a triceps push-up or a single-arm triceps kickback.

14. Behind The Neck Lat Pulldowns

This exercise is not recommended for people over 40 to do because it can cause injuries on your neck, shoulders, and arms, which puts a lot of pressure on your rotator cuffs, and if done incorrectly, you can sustain chronic shoulder strains or shoulder pains, or even neck injuries. A good way to actually do it is to keep the bar where you can see it, and try doing this exercise slowly and steadily, changing your grip to better accommodate your needs, that way, you take a lot of pressure that this exercise puts on your body and distribute it better along your shoulder blades and back as well as your arms and neck.

15. Dumbbell Flyes

Dumbbell chest flies are quite an impressive exercise and one the most common and easy ones to do. The problem with them is that they aren’t effective enough and can cause way more harm than good. This kind of workout puts a lot of strain on your shoulders when you bring you arms below your chest, which can cause some of the most painful shoulder injuries. Its recommended that you instead to do Wolverines because it won’t hurt, and it will be generally more effective than dumbbell chest flies.