Oldies, But Goodies

1. Tips for a Sensitive Hairline
2. Soy Smoothie Meets Green Smoothie
3. Healthy Ice Cream Alternative
4. Antibacterial Soap Debate
5. Natural Nail Polishes
6. Homemade Shampoo Recipes

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Women’s Fitness: What’s True and What’s False

By Stephanie of Infinite Life Fitness

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When it comes to health and fitness, there are tons of advice and tips that have been shared. The problem is not all of those are true! Today, I would like to go over the true and false facts when it comes to fitness.

Women think that if they train with weights, this will cause them to look muscular and bulk up like men

FALSE: It is very unlikely that you will bulk up to gain muscles like those of body builders. It is almost impossible for the average woman to look like that with a light weight routine added to their fitness routine. Yes some women may bulk up a little more than others, but not to the extent of someone who looks like a body builder. Lifting weights helps you to get a well-defined, toned, fit looking body. Women who do have masculine type muscles most likely take anabolic steroids (a synthetic type of testosterone) along with other drugs in order to achieve the intense muscularity they show off in fitness competitions. Weight lifting has been proven to help you lose weight faster and to help you keep it off in the long run.

Doing only crunches (or an abs machine) will help you gain that 6-pack you always dreamed of

FALSE: There is no such thing as target training. You cannot just do one thing and expect it to magically work in that area. In order to achieve your desired fitness goals you have to have a well-rounded workout. You have to target the main areas as well as have a cardio workout. To get rid of belly fat you have to slim down by losing those extra calories.

Drinking water will help you lose weight

TRUE: There are many different articles (such as this one) that support evidence of drinking more water to aid you in shedding those unwanted calories. Drinking water is a great substitute to other drinks you have during the day. It will help you cut down on calories as well as keep your body hydrated.

If you are not sweating you are not working hard enough

FALSE: When you sweat that is your body’s way of trying to cool you down. Everyone’s body is different! If you may notice some people sweat way more than others and in some cases some people do not sweat very much at all. It is possible to have a great workout without your body pouring out with sweat.

Running on a treadmill (or other machine) puts less stress on your knees than running on asphalt or pavement

FALSE: Any type of fitness routine that involves running will bear on your knees and other joints. It does not matter what type of surface, but overall it will still have the same end result….sore knees. The best way to help limit this is to vary your workout. Trying doing several different types of cardio routines that you can switch between. This can be done by using other machines in the gym or using a bike.

Stretching before a workout can help you prevent injuries

TRUE: It is actually suggested that you stretch before and after your workout to help your muscles. There have been dozens of studies done to help prove this to be true. Stretching your major muscle groups for about 30 seconds each before and after your workout is something you should incorporate into your fitness routine.

Sports bras are only good for helping prevent your boobs from painfully bouncing all over the place

TRUE AND FALSE: Yes sports bras help to prevent your boobs from bouncing out of control during your workouts, but it has also been proven to help prevent your breast from sagging. Yes it is a known fact that gravity and time are attributed to the cause of sagging, but is has also been shown that high intensity activities loosen the connective tissues that keep your breast firm. So be sure you have the right type of bra when you are working out. And it is also suggested that you get your bras replaced once a year.

Carbs are bad for you

FALSE: There are some diets out there that suggest that you should stay away from carbs if you want to achieve your desired results. Well that is not all true. It is never good to cut out one whole food group from your diet (no matter what type of diet suggests it)! You need carbs to fuel your body! The main idea should be to lower your intake on carbs (not cut them out of your diet completely). You should learn what good carbs are and what bad carbs are so you can make sure you are consuming the best nutrients for your body.

I hope that I have helped clarify some popular fitness myths.

Please check out my personal health and fitness blog infinitelifefitness.com that shares more recipes, workouts, and other health tips!

Mixology || Herbal Soap Recipe

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Do commercial soaps irritate your skin?  Does the call for "lye" in homemade soap recipes scare you?  Well here is a simple recipe for an all-natural exfoliating soap with no direct use of lye.

Ingredients:
1 lg Block olive or veg soap
25 g Loosely chopped herbs
3 dr Essential oil - thyme, rosemary, horse chestnut
1 tb Oatmeal, finely ground

Instructions:
Grate the soap into a basin and add the remaining ingredients. Heat gently in a bain-marie until it melts and mix well. Line an egg box with waxed paper and pour the soap into each section.

FOR MORE RECIPES: 250 Bath Body Recipes

Twist Series: Mini Twists & Micro Twists 101

Done on real hair.

Mini twists are essentially really small twists.  Micro twists are twists so small that the hair appears loose rather than twisted.  Sometimes micro twists are also considered mini twists.

THE GOOD:

Mini/micro twists last longer -- anywhere from three to six weeks -- than larger twists. They also allow for more versatility in styling. 

THE NOT SO GREAT:

Mini/micro twists can take hours to a day to put in or to take down.  Watching a few movies or television shows can help pass the time.

THE BAD: 

Single-strand knots and locking are more likely to occur in mini/micro twists than in larger twists.  In order to prevent locking, those with tightly-coiled hair should not wear this style for longer than three weeks.  Four weeks is pushing the limit.  (Naturals with looser coils and curls can wear mini/micro twists for a longer period.)  Additionally, twists along the edges and nape should be redone weekly or biweekly to minimize locking. 

ARE THEY FOR YOU?

If you lack patience, then mini/micro twists may not be for you.  Patience is necessary during the installation and takedown.  If you wash your hair frequently, then mini/micro twists may not be for you.  Washing the protective style can encourage single-strand knots and locking.  Naturals with tightly-coiled hair should be cautious when wearing this style being sure to monitor their hair for meshing and locking.  If you desire a long-term protective style that offers versatility, but do not quite have the patience for mini box braids, then mini twists may be a viable option.  

FOR MINI/MICRO TWIST TIPS: Naptural85's Blog

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Raw Food Diet: The Basics

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The "raw food diet" has been a big nutrition trend for some time.  What does it entail? Meals consisting of raw, unprocessed plant foods, such as vegetables, nuts, whole grains, beans, and fruits.  Is the diet worth it?  Well, that is a more complicated question to answer.

The concept behind the raw food diet is that foods are consumed in their most natural, and thus healthiest, form.  Cooking vegetables and legumes tends to kill the nutrients.  Processing such foods tends to add chemicals and preservatives.

At this point, the raw food diet is looking mighty enticing.  Compared to the average meal, a raw food alternative is higher in fiber, lower in fat, and lower in sugar.  However, one must beware of certain deficiencies (e.g., vitamin B12) that can occur when avoiding animal products in a raw food diet.  Additionally, certain foods need to be cooked in order to obtain certain nutrients.  For example, when tomatoes are cooked, the lycopene content is highest.  (Lycopene is a carotenoid thought to play a role in disease prevention.)  Meanwhile, eating raw egg whites can actually be a catalyst for a biotin deficiency. This is because avidin in the egg white binds to biotin in the egg yolk and prevents it from being distributed properly.  To avoid this, the egg should be cooked (which denatures the avidin) as opposed to eaten it raw ... or eggs should be avoided altogether and replaced with biotin supplements.

Now back to the original question: Is the raw food diet worth it? If done properly, the raw food diet can be beneficial.  The American Dietetic Association (ADA) offers the following guidelines for raw foodists in order to ensure sufficient intake of nutrients naturally found in animal products:

• Eat almost twice the iron as nonvegetarians. Good sources of iron are tofu, legumes, almonds and cashews.
• Eat at least eight servings a day of calcium-rich foods like bok choy, cabbage, soybeans, tempeh, and figs.
• Eat fortified breakfast cereals, nutritional yeast, and fortified soy milk for B12. Supplements are a good idea.
• Eat flaxseed and walnuts. Use canola, flaxseed, walnut, and soybean oil. These are all sources of omega-3 fatty acids. You may also want to take an omega-3 supplement.

I also recommend incorporating sushi into the raw food diet.  As always, please consult with your doctor before making any changes into to your diet or lifestyle.

MORE READS:
WEBMD RAW FOOD DIET
RAW FOOD RECIPES
HARMFUL EFFECTS OF PROCESSED FOODS

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Fitting Fitness into Your Busy Life

By Stephanie of Infinite Life Fitness

“I just do not have time!”

“There are not enough hours in the day for me to squeeze in a workout!”

“I am just so tired at the end of the day I do not have any energy to go workout!”

“Go Workout!? I have barely had time to eat something today!”

The above are excuses I have heard from people who ask me for health and fitness advice. Excuses are lies that we tell ourselves and others to help get out of doing things or to just hide the truth. Some people get in the habit of making excuses for almost everything they DO NOT want to do. And that is usually the case when it comes to being healthy and trying to incorporate fitness into their day.

Anyone who wants to take a stand and make a change for their life can! All you have to do is STOP making excuses.

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MAKE TIME to work out:

This means schedule a workout time in your busy schedule. Look at your schedule and see when you can fit in that time. If you can fit in time to go to the spa, time to go to the movies, or even time to watch your favorite television show you have plenty of time to schedule a workout session 3 times a week. Look to see when it would be best (morning, afternoon, or night) to workout. When you finally set your schedule and start it, it is easier to keep and maintain your routine.

DO NOT make fitness a chore:

I hear so many people complain about “oh I HAVE to go workout today”. Make your workouts fun! Try to attend fitness classes or create a workout group with some friends. People steer away from working out if they feel like they have to do it. No one is making you do anything…but you won’t achieve your health goals by couch surfing every day.

Master Multitasking:

I have learned that if I can do more things at once, I get so much more done during the day! For instance, say you need to start your crockpot for dinner. Start the crock pot, and then go workout! If you have a show that you regularly watch, try to plan your workout during that show time so you can watch the show at the same time! You have then knocked out three things as once! Got dinner going, got in your workout, plus make time to watch your favorite show. Doing more things like this will help you to plan your workout times as well as get more things done during the day. Multitasking is a great skill to have, and it can help you in more ways than you think.

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Have a Plan:

When starting your workout schedule you have to have a plan! Whether it is doing 30 minutes or cardio or attending a fitness class at a local gym. You have to know what you want to do in the amount of time you are going to schedule to work out. Having a fitness plan will help you to plan out your fitness goals.
 
TREAT YOURSELF:

Who does not like to treat themselves or splurge every now and then? When you set your fitness schedule, set your fitness goals along with that! For example, say you are going to work out 3 or 4 times a week, and you want to lose 10 pounds that month. If you stick to BOTH of those goals go ahead and treat yourself to something small that you have wanted for some time. Or if you have been sticking to a good diet all month treat yourself to a piece of cheesecake or another treat you have steered away from to help you reach your fitness goals.

I hope that some of these suggestions will help you to figure out how to incorporate fitness into your busy schedule. Yes it will be hard at first. But when you start seeing the results it will all be worth it! So stop making excuses and start making plans to work out TODAY!

Please check out my website infinitelifefitness.com for more health and fitness tips!

Oldies, But Goodies

1. Avocado Conditioner Recipes
2. Hair Knots ... Be Gone!
3. To Buy Organic?
4. Baking Soda for Skin
5. Boar Brush: Damage to Your Edges?
6. "Soul" Food: Perseverance

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http://www.facebook.com/healthyhairandbody.