Gluten Free Fitness


Exercise for Those Who Hate It

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Exercises for Those Who Hate to Exercise

People who hate sport often believe that physical fitness is impossible for them. You may fear that the only way you can lose weight and strengthen your muscles is buying an expensive gym membership that you may never have time to use.

You may know from sad experience that If you buy expensive home fitness equipment; it will remain unused in your basement. Even adopting a program of routine physical exercises can be uncomfortable for you. You may not be able to incorporate the exercises into your busy schedule, or you may find the exercise routines too boring to run every day.

The good news is that there are exercise for those who hate it!

Here are some of the exercises for people who hate exercise:

  • Non-Volitional exercises

Non-volitional exercises are calorie burning activities that you perform daily without noticing that you perform them. Non-volitional exercises can include gardening and sweeping. Make a list of all the physical activities you do during an average week. Think about how you can increase these activities.

Climb the stairs in the office instead of using the elevator. Park a few blocks from the shops than you normally would and travel the extra distance to do your shopping. Buy a high desk and work on your feet several hours a day in your office or at home. Prolong your dog’s walk every day for another 10 minutes. Walk around the room talking on your phone or texting. All these non-volitional exercises will contribute to your fitness.

  • Chair Aerobics

Another type of exercise that you can enjoy is chair aerobics, also known as aerobic exercise in which you engage in physical activities while you sit in a chair.

A popular form of chair aerobics is called chair dancing, where you can practice various formal dance moves while sitting on a chair either at work or at home. There are DVDs that can show you how to dance, box and engage in other forms of recreational and sporting exercises for a short time.

You can also exercise sitting on a large exercise ball at home or in the office while working or reading from your computer. Exercise balls contribute to fitness by frequently changing position and using your abdominal muscles to stay steady on the ball surface.

  • In-Home of the walking program

Increase the number of walking you do in your home or apartment to improve your fitness. There are many home walking programs on DVD. In-house walking can initially consist of simply standing up during commercials break on TV and walk back and forth in front of the TV for the duration of the commercials. You can set an alarm on your computer to remind you to stand and walk back and forth for five minutes every hour.

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Other Types of Exercise

The best kind of exercise is the kind that has you doing things you enjoy during the normal course of daily life. Gardening is an excellent exercise. Frequently climbing stairs is another good exercise. If you live where there are stairs, just going up and down all day is good exercise and if you work where there are stairs, use them rather than an elevator.

Some other excellent and fun forms of exercise include dancing, martial arts, and other sports. Most of these are also things that anyone can do without any special equipment.

Some Good Reasons to Exercise are:

  • It is good for your heart
  • It will decrease your blood sugar level.
  • It will reduce your risk of cancer
  • It will reduce your risk of stroke
  • It will always make you feel good and proud about yourself always
  • It will help you fall asleep more easily and sleep more deeply
  • If you suffer from arthritis, it will improve your symptoms
  • It will lift your mood and make your more alive.
  • It will help you age more gracefully
  • It will increase your metabolism and it will help you loose more of the unwanted fat in the body.
  • It is good for your bowels

What Exercise Does for Your Body

Exercise increases endorphins, which make us feel good. Certain exercises, such as jumping, induce sudden vigorous contractions of the abdominal muscles and vigorous diaphragm movements which compress and stimulate the colon. Needless to say, rebounding has a wonderful affect on bowel activity. Some other excellent exercises for this purpose include hill climbing, horseback riding, tennis, rowing, the medicine ball, and work exercises such as digging, chopping, swinging the hammer and mowing, washing, scrubbing, and general housework.

How to motivate yourself for exercise

Exercising sound very interesting, especially when you think about the long-term health benefits you can achieve. We cannot deny that a slender, healthy body can easily increase our self-confidence, and this is probably one of the best ways to get involved in exercise. Exercise activities can make you tired and exhausted all the time. Some people give up their training programs because they are bored and they do not have enough motivation to continue.

There are some ways on how you can motivate yourself to exercise.

  • Initiate the exercise

If you feel tired and exhausted, start a small exercise for about 5-7 minutes. This serves as a warm-up phase. You will feel enough energy to continue the whole routine. You can also wear your outfit and get ready for exercise so that you feel like you’re ready to do these exercises.

  • Set small goals

You are setting yourself up for failure if you think you are going to lose 30 lbs. next month or if you sign up for a marathon when you can’t walk a mile. Take ‘baby steps’ for success. Make your goals more realistic, like losing 2 lbs., or walking 20 min. 3 times a week. When you see you have achieved those smaller goals you’ll feel better about what you are doing.

  • Use others successes to motivate you

If you see a friend lose weight you might feel a bit envious. You might even think that losing weight is just easier for them. Instead of feeling discouraged, make your friend’s success a motivation for you. “If she can do it, so can I!” It makes it seem more possible…so cheer your friend on!

  • Say Good-bye to negative self-talk

It’s really easy to get down on yourself, especially at the beginning of an exercise program. You know the words: “How did I get so fat? I can never look as good as I used to.” So, while working out concentrate on what your body can do. Avoid negative thoughts and say things like, ” I am getting stronger every day.” Studies show that your body believes what the mind keeps telling it.

  • Let someone accompany you with the exercise

You can bring your loved ones or invite your friends during workouts. You will need someone who can help you and make you feel better. It is good to have someone with you during the training so that you have enough support. They are here to show you that you are not alone.

  • Monitor yourself

Set limits for each exercise routine. Always be sure to follow the plans you have set. Try to keep track of the things you do to avoid unnecessary routines that could quickly tire you. Track your results with wearables.

  • Imagine good things

You can think of many things to make you feel good during your workout. You can think of good memories or greater opportunities that regular exercise can bring you. If you think you are strong while you train, you will be motivated to continue your routine so that you can achieve that dream.

  • Reward yourself

Treat yourself every time you achieve something significant like losing about a kilo of weight. You should do the things you really like whenever something satisfactory happens. You can watch movies with your friends. You can also go out and stroll in malls and parks.

  • Start seeing exercise as fun and not as a chore

You have to offer innovative and fun activities that you can use as exercises. Visiting a gym cannot be good for everyone. While going to the gym helps some people to follow well-structured exercise routines, for others, it sounds like a task they are easily fed up with.

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Some fun activities that you can use to exercise include:

  • You can walk your dog around your neighborhood
  • You can organize a dance contest with your children
  • You can play hide and seek with your kids in the park
  • You can walk to the shop and other short distances instead of you driving

If you can make use of a lot of the fun filled activities around you, you will exercise while having fun at the same time.

Motivation is indeed important to keep you engaged in all the activities you do. You must remember that you can do a lot of things to motivate yourself. If you feel tired with the things you do, you can always use these tips to keep you active and motivated.

Manage Celiac Disease

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Celiac Disease – What is it and how you can manage and treat it?

Many people go through life tired, always fighting colds, dealing with a lot of abdominal and intestinal issues, headaches, achy joints and many other unpleasant sensations. For some this may be a matter of poor nutrition, dehydration, arthritis or one of many other reasons. But for many the cause may be Celiac Disease.

Celiac Disease is a genetic intolerance for gluten- the elastic protein in wheat, rye, barley, triticale, kamut and spelt and it can damage the small intestine for years, silently or at least in a language that most of us do not know how to recognize. People who suffer from headaches may dismiss it as stress, those with achy joints wonder if they have arthritis and those with abdominal pain are told for years they have IBS. Each of these symptoms can be symptoms of celiac disease. Let’s see how we can manage celiac disease.

For various reasons, the celiac’s body reads gluten as a toxin and attacks it. The antibodies go after the gluten but attack the small intestine instead, leaving it incapable of absorbing proper nutrition. At best this leaves people feeling exhausted and anxious without knowing why. As well as leaving them susceptible to catching colds.

The National Institutes of Health say that Celiac Disease is the most under diagnosed disease in the United States. Approximately 1 out of 100 ppl in USA suffer with Celiac Disease. That is around 2 million people. But only 3% have been diagnosed. You can have your blood tested to diagnose Celiac Disease. When people realize they have Celiac and remove gluten from their diets, amazing things happen. Their energy returns and many people report that their “brain fog” is gone and it is as if they are seeing through new clear glasses. Their constant “exhaustion” is gone and they feel like new people.

Why or how people get Celiac Disease is still a bit of a mystery. There are many theories such as viral infection, stress, genetic disposition? Different specialists will say different things. If you notice that certain foods make you feel exhausted or you have never really felt good or healthy you should start paying attention to the foods you eat and reading labels. In our day where most food is processed, you will find wheat in most processed foods.

If you suspect you have Celiac, be sure to get a proper diagnosis. And when you do, then what? Imagine for the rest of your life NO GLUTEN? No more bread, no more beer, no more baked goods, no more pasta, cinnamon rolls, traditional pizza, oatmeal Gluten hides even in some ice creams and a few soy milks. Mass produced meats are often made with gluten to fill out the salami or to make the turkey seem more plump. Even popsicles have gluten in them to give them filler.

Gluten can be consumed as a modified food starch, hydrolysed vegetable protein, malt, dextrins and even natural flavors.

How symptoms of celiac disease occur

When a person with Celiac Disease, or gluten sensitivity, consumes any kind of food with gluten in it, that person’s body undergoes an autoimmune reaction. Sometimes it’s subtle, but that does not mean it will not have long-term consequences. An autoimmune disease occurs when the body is somehow made to attack itself with its immune system.

In the case of gluten intolerance, the primary target of this self-inflicted immune defense is the lining of the intestinal wall, especially the villi. The villi are small hair-like fingers that protrude from the small intestine to absorb nutrients from your food. Over time, celiac sufferers who consume gluten, have their immune system slowly kill these villi. This is called villi atrophy or villi atrophy.

The worse this gets, the worse your digestive problems become and the less your body can digest and absorb nutrients from the food you eat. Even if this gets worse, toxins from your diet that are supposed to pass to your colon and out of your body in defecation should instead pass through your small intestine wall and into your bloodstream.

The breadth of celiac disease symptoms

While celiac disease symptoms include digestive problems such as diarrhea or constipation with cramps, bloating and flatulence, it is important to realize that the phenomenon described above can and will cause a number of problems that are not often associated with immediate gastrointestinal problems.

When these toxins enter your bloodstream or you begin to experience the consequences of malnutrition, the symptoms go far beyond intestinal spasms or constipation.

These additional symptoms can be fatigue, joint pain that you mistakenly diagnosed as arthritis, difficulty in breathing asthma and headache as well as a migraine diagnose. If left undiagnosed and untreated for a long time, even more, serious consequences such as ataxia, autism and even cancer can occur.

How can you manage the risk of celiac disease

Gluten-free diet: This may be the only medically accepted treatment for celiac disease. This diet restricts the consumption of food containing gluten such as wheat, barley, rye, oats, and malt. Eating gluten-free food may control the symptoms and prevent complications in the small intestine or other organs of the body. Doctors may only recommend the consumption of grains and similar foods including corn, potatoes, rice, tapioca, and gluten free pasta. Other sources of starch suitable for a gluten-free diet may include amaranth, millet taro, and soybeans.

People who do not refrain from eating food with gluten may be at high risk of other conditions such as digestive track cancer, anemia, thyroid problems, and problems with the immune system. The long-term effects may also be more severe. It is important to have diagnosis and follow doctors’ recommendations diligently.

Treating Celiac Disease: Countering the symptoms of celiac disease requires patience and effort. Some people may have a hard time getting used to gluten desserts and snacks. Others may initially feel deprived due to diet restrictions. Consider the following tips if you or someone you know is suffering from celiac disease:

  • Consult your doctor

Seek your dietician or physician to get a diagnosis for celiac disease. Doctors may evaluate your condition through several methods such as blood tests, anti-endomysial antibodies examination, and tissue transglutaminase. These may measure damages on the small intestine.

  • Avoid food items containing gluten

Do not eat bread, cereals, pasta, crackers, pies, and cookies. Pay attention to processed products such as canned soups, salad dressings, ice cream, coffee, and yogurt. Read labels thoroughly to ensure they are gluten-free.

Consuming vitamin and mineral supplements are important, as people with celiac disease may have trouble absorbing nutrients essential for the body. Take multivitamins daily to boost your immune system. Consult your doctor for any recommendations regarding your vitamin intake.

  • Know about cross-contamination

This occurs when food mixes with gluten during preparation and the manufacturing process. For example, using utensils or equipment that was exposed to gluten-containing products when preparing gluten free pasta and snacks may cause cross-contamination. To avoid this, clean utensils thoroughly before using. Check the ingredients of any products you buy.

Celiac disease Testing

The possibilities for a celiac disease test are:

  • Through a blood test – A person with this type of disease is a person with high concentrations of auto antibodies than normal, which is why the villi are destroyed as they attack it by responding to the gluten.
  • Going through a colon biopsy – An endoscope is slowly inserted into the body of a person with the disease through the mouth by a doctor, who put tools through the tube and take a piece of the small intestine to check if at all a villi has been damaged.
  • Through a Dermatitis Herpetiformis Test – Checking for DH in a person with celiac disease is a common way to look for potential opportunities for a person with a CD, as it is a fact that some people with DH have celiac disease.
  • By screening – Doctors test the blood for auto antibodies in the blood in people who sometimes show no symptoms to determine the severity of the disease, or if the person has the disease, if at all. It can track it if it is found to be hereditary.
  • At Home Testing

The only way to fight celiac disease, if you have it, is to stick to a strict gluten-free diet, which is designed to prolong life and keep people healthy with CD, however, this diet is to be kept throughout life and even one indulgence into gluten’s can prove disastrous.

Many people with Celiac report having a whole new world of foods open to them. It can be a great experience. At first it may be some hard work but in the end you feel great and eat new and exciting foods. Quinoa recipes, salads with greens, goat cheese, toasted millet, flour-less chocolate tortes with fresh raspberries; there are thousands of things you can make and tons of recipes out there to choose from as this disease becomes more recognized. The internet offers excellent recipes and sources for support.

All this about celiac disease is not meant to scare anyone! It is just to make people find some answers to their life long struggle, do some research, get tested and find that they can FEEL GREAT.