Do you want great alternatives to going to the gym? Well, not everyone fancies being a gym fanatic. There are quite a number of people who find that lap to the gym just annoying. That is the reason why lots of people have gym memberships that they don’t use. That said though fashionable as having a gym membership is doesn’t mean that it is the only way to keep fit. There are lots of ways to exercise without ever seeing the inside of a gym.

So read on as we look at some gym alternatives that you can easily turn to…

Alternatives to the gym

The thing that working out is all about is just breaking a little sweat. Well, you don’t need a gym to get hot and sticky. In fact, if anything one thing one needs is the outdoors and great fresh air to be able to cool you down. And if we are to speak of the outdoors there are plenty of places you can work out that body of yours. For instance, you can do it at your back or front yard, at a footpath somewhere near your home, a local park… Those are all alternatives to my gym. If anything, I prefer working out outdoors much more than I do at the gym or indoors. So if you are like me, you have plenty of options to choose from.

With COVID-19 and all, not everyone gets to go to the gym. A lot of people have had to opt for isolation home workouts. So if you are stuck at home because of social distancing there is a lot you can do to also give you that gym destruction. You can still find ways to break a little sweat. Much as people are not moving around freely doesn’t mean that you can’t still be creative.

Well, here some of the best working out activities that you can choose from for that great body.

1. Running

The good thing about running is that you can do it anywhere. You can also choose how to do it. You can do it fast or slow. You are in full control of your movement. Plus, with COVID running is a great way to run the hell away from people. This is one of the alternatives to going to the gym.

Running has very good health benefits besides toning your muscles and burning fat. Running increases lung function. Plus, it can also help boost your immune system and also control one level of cholesterol. The other benefits besides helping one burn off the calories is that it can also be a great stress reliever.

This is one of the great don’t like the gym want to get fit alternatives that are out there. Running can be done anywhere. All you need s just your running gear and off you go.

2. Cycling

Just like running, cycling is also one of the other alternatives to my gym. You can do it at your own speed and can be done at any time and anywhere. So if you don’t want to cycle outdoors you can still do your cycling indoors by getting one of those home bikes. It can be done as part of your home exercises. Otherwise, if you are an outdoor lover, all you need is that outdoor bike to cycle one.

The good this about cycling is that you can do the exercising while you run your errands. So you can kill two birds with one stone.

There are lots of health benefits to cycling. Just like running, cycling can lead to better lung function, reduce risks of heart disease, it can improve your mental wellbeing, and burn that fat and those calories that you want gone to go. Do you know how many calories you can burn just by cycling for one hour? Between 400 and 1,000 calories an hour. This is all dependent on your pedaling speed as well as your weight.

3. Walking

Walking is also another way that one can burn some fat. What you need to know is that the walking needs to be brisk enough to get your heart rate up. This is one of the don’t like the gym want to get fit exercises to consider. Plus walking is very simple and very free. Daily brisk walks can really help you burn fat as well as make your heart become much healthier. Plus it can add to the weekly recommended exercise of 150 minutes.

Now if you have a dog, walking your dog will also count as some great alternatives to the gym. So if you hate going for your walks alone, you can take your pack with you. Plus you can also join some walking groups within your area.

4. Hiking

Hiking is another one of the gym alternatives. Plus, there is no better way to enjoy and get closer to nature than taking a hike. You get to also appreciate the landscape and the world around you. Some of the benefits of hiking are helping one lose weight, increases muscle strength, it takes care of the cardio levels, and can also improve one’s sleep quality.

One good thing is that you can go hiking as a group or even do it as a way to get closer to your special someone. You can take that hike, camp together, and climb down the following day. If you are in a hiking group, it can be a great way to network and connect with a hiking group. Plus, f you are single, you could meet someone that way.

5. Gardening

I can’t believe that I am adding this one to the list of alternatives to going to the gym. But apparently, gardening can be an exercise too. You don’t need mountains to climb or run laps. You can just burn calories by engaging in your normal day-to-day activities. Can you believe that you can actually burn about 300 calories an hour just through gardening?

Simple gardening activities such as lawing the mow by pushing the lawnmower backward and forwards can sure burn some calories and also help you build some muscles. Raking, weeding, and digging count as exercises too. So get out there and give your lawn some food manicuring.

6. Taking deep breaths

One of the isolation home workouts that can strengthen your lungs is taking deep, big, full breaths. Deep breathing is important before you begin any home exercises. The good thing about this particular exercise is that it can be done anytime, anywhere even if you have little time for exercising. Take a deep breath into your belly. Then do the same with the chest. Next, exhale from the chest and then the belly. If you are new to working out, start with 10 reps, and then work your way up to 30.

7. Yoga

If you don’t really want to break some sweat, then you can opt for yoga and still burn those calories. Depending on the type of yoga exercise, one can burn up to 460 calories through yoga. The good thing about yoga is that it is suitable for people of all ages. Plus can you imagine the kind of core strength and flexibility in bed can give you. Yoga also improves one’s balance.

8. Indoor circuits

Circuits don’t necessarily have to be done in the gym. Home circuit training is one of the great alternatives to going to the gym. All you need is just some space and you can do a variety of exercises at home like push-ups, starjumps, planks, lunges, lifting some small dumbbells. You can burn lots and lots of calories just by moving around the house and doing some of these exercises.

The thing is, whether done indoors or outdoors, there are lots more alternatives besides going to the gym. So all you need to worry about if you are an outdoorsy person is the weather. That said, I am sure the indoor alternatives that we have provided for you here will do you just fine. So you have no excuse not exercising. So get off your couch and get moving that body.

For more articles on exercising visit Love is All Colors.

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There are quite a number of protein-rich foods that you can reach out for that have commonly been approved by dieticians. See, some people might think that when it comes to healthy living, one should only turn to fruits and vegetables. That my friend is way far from the real truth of a healthy diet. Did you know that a good source of protein can even reduce the risk of contracting diseases like heart disease and stroke? So what are these good sources of proteins? How much protein intake is recommended?

Scroll on as we talk protein and discover some of the protein foods…

High protein foods to reach out for…

The thing with proteins is that there are so many underrated protein foods. The biggest culprits are the whole foods. See it’s hard to even start thinking that some of the foods in our pantries contain high amounts of protein.

One thing with protein foods is that that if you take too much of them, it can cause side effects that might even put your kidneys at risk. So DO NOT overdo it. What is generally recommended is a daily intake of 7g per 20 pounds of body mass.

The high-quality Protein-rich foods are those that do not come with some extras that might affect your weight later (sugar, salt, and saturated fat). That said, here are some suggestions of the go-to high protein low-fat food sources  – both plant and vegetable-based – to incorporate into your diet and where you can find them.

Vegetarian sources of protein

Some of the most underrated protein foods are those that come from plants. Little do people know that these vegetarian sources of protein are the unknown high protein foods. One of the advantages of plant-based protein foods is that they have fiber – something you won’t get from animal sources of protein.

Soybeans are one of the protein powerhouses in the plant world. This is because of the fact that is has all the essential amino acids (It’s rare to find this in other plant proteins packed with all the necessary amino acids). You can buy them from the grocery store – shelled or frozen and just throw them in stir-fries.

Lentils follow soybeans as another fantastic legume source of rich protein. You might be asking yourself, with so many types to choose from, which one has the best nutritional value? Well, you will be glad to know that it doesn’t really matter which type you settle for because they have similar nutritional value.

These babies cook fast, say about 25 minutes on average so they can be added into soups or other simple dishes, and just like that, you have yourself a meal with a higher protein count. Talk about an instant upgrade!

Split peas go well with soups and the beauty about them is that you don’t have to eat a full cup to get the recommended dose. They pack like a punch.

Animal low-fat protein

At the top of your head whenever we think of protein-rich foods our minds immediately veer off to the animal sources of proteins. The advantage of animal proteins is that they are packed will all the amino acids (not just the essential ones) that your body requires to function the way it should. If taken some of these can be the best protein food to eat for weight control. Let’s have a look at the animal protein sources you should be considering…

Skinless, boneless chicken breast is usually higher in protein than your everyday beef cut. And if you are looking for high protein low-fat food sources, you are in luck because chicken doesn’t have extra saturated fat. The best bit is that the chicken breast is very versatile when it comes to making it and you can find several recipes online. The easiest ways are to use it to make a salad or a sandwich. Plus, its very pocket friendly for the average person.

Canned Tuna is another protein source that doesn’t have saturated fats that can be detrimental to your arteries. That’s why we consider it to be on the list of the best protein food to eat for weight control. The one packed in water is very economical and doesn’t get spoilt. It’s just there for you to use at ease in sandwiches, plain, with crackers, in pasta salads… It is also versatile in terms of how to use it.

Egg whites are almost pure Protein-rich foods with no saturated fat. They can be easily made – hard-boiled or scrambled.

Greek Yogurt has live probiotic cultures which help support a healthy digestive tract as it gives you loads of protein. Use it as a sour cream substitute or lump it on frozen fruit.

1% Cottage Cheese is perfect because of less prep time!

Hope you will consider some of these once unknown high protein foods into your diet too. For more diet articles visit Love is All Colors.

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Do you know how to choose which diet is right for different weight goals? See, people usually have different goals when it comes to how they look physically. Everyone has an ideal weight that they would like to achieve. Believe me or not, not everyone’s goal is to lose weight. You might be shocked by the number of people who want to add some meat on to their bony frames.

Anyway, whatever your goals, the diet you take has to be right. Read on as we examine which diet is recommended for various weight goals.

The right diet for you and your ideal weight goals

One of the things that you need to do before embarking on any diet is to evaluate your options carefully. The problem is when it comes to weight loss, there is advice from all over the place. Every weight loss diet promises to deliver results fast. It can be really confusing.

One of the biggest problems is that most of the advice we get about dieting is very conflicting. So you might be left wondering: Which is the right diet for me? It’s hard to comfortably and confidently settle on an approach that will work for you when everyone is claiming that their approach is the best. Well, if you are also wondering which diet is right for you, here are some suggestions that will assist you to settle on a diet that will work for you.

Talk to your doctor before you start any diet

One of the best ways to know the best diets for weight loss or the best diet for weight gain is to involve your doctor before you start any dieting program. Usually, your GP knows your history, issues or any medication you are taking that may affect your weight goals. For instance, much as the 5:2 diet results are amazing for some people, this diet is not recommended for people with certain medical conditions, children, and pregnant and nursing mothers.

So feel free to talk to your doctor about the diet plan you would like to start so that he or she can provide guidance or recommend a program that he feels might work for you. Pus they will also offer tips on how to exercise safely if you have any underlying medical conditions. Be open about any diets you have previously tried as well as diet fads that you feel you would like to try. They might recommend a dietician who can assist you better in your weight loss or weight gain goals.

What are your personal needs?

If you want to figure out the right diet for you, you need to consider your personal needs. See, the diet plans and programs that are there satisfy different needs for different people. For instance, besides losing or gaining weight, there are also diets for muscle mass. So there is no universal diet plan. You need to examine your preferences, weight loss goals, and lifestyle in order to be able to customize a diet plan to suit your needs.

Here are a few things to put into consideration:

1. Have you tried other diets before? What were the pros and cons? Did you follow the diet? What were the results and how did they affect you both physically and emotionally? In case you lost weight, were you able to keep it off? If not, why?

2. What are your preferences? Sometimes the answer to which diet is best for me is to examine your preferences. Are you going to embark on the weight-loss journey alone or do you need a support group to be able to follow the diet?

3. Can you afford the diet? Even after identifying which diet is right, sometimes, your budget will determine whether you can stick with that diet that you are interested in or be forced to look for an alternative. Does the cost of the budget fit your budget?

4. What is the condition of your health? Underlying health conditions such as diabetes or heart disease can determine whether a diet is suitable for you or not. Things like your current weight also matter. If you are nursing or you are pregnant, chances are most diets will not be suitable for you. So as mentioned earlier, seek the doctor’s advice first.

Is the diet safe and effective for you?

If you asking yourself – Which diet is best for me, then there needs to be a balance between the safety and the effectiveness of the diet. Most diet programs promise rapid and dramatic results. These can be really tempting to subscribe to. But most people find it hard to maintain the diet. One proven fact is that a slow and steady approach is more ideal and easily sustainable. The recommended weight loss is 0.2 to 0.9 kilograms per week.

Now, we are not saying that faster weight loss diets can’t be the best diets for weight loss. When done right, such diets actually do work. For instance, watching calories does work for many people or switching from junk, oily foods to healthier, leaner options.

If you want to know which diet is right then that diet needs to be one that will allow you to have a long-term commitment to it, making it easier to make a complete lifestyle change in terms of food and exercise. Behavior modification is key. Look for a plan that you can stick with long-term.

Much as weight loss is important, you need to consider diets for muscle mass because you need to build your muscles as you lose weight. If you are too soon a weight loss plan might be detrimental to your health. So you should consider searching for the best diet for weight gain.

When considering the right diet for me, these are some of the features I look for…

Flexibility. I look for plans that give variety and healthier alternatives to food groups as opposed to those that forbid certain food groups outrightly. Plus I normally go for those that offer an option of a cheat day where you can have reasonable indulgence if you like.

Balance. As mentioned above all nutrients and minimum daily calorie intake based on body mass need to be reached. The diet shouldn’t entirely eliminate certain food groups the way I see most diets eliminating the intake of carbs. This can cause nutritional problems later. Also, steer clear of diets that limit food intake and promote excessive intake of vitamins or supplements.

Likable? If you want a diet that you will maintain, then it should have foods you enjoy eating… foods that you can stand long term. Don’t opt for tolerance. It won’t take. Choose likeability instead. If it is too restrictive or too boring, it is going to be impossible to keep up with it.

Exercise. It might be easy to lose weight without exercise but the thing is some physical activity is required. Besides boosting weight loss, it also helps build muscle as well as burn fat. Plus in the long run, a little exercise will also help with keeping that weight off. So always keep moving…

How to ensure weight loss success

Now that you have identified which diet is right for your weight loss goals, how do you ensure it is successful? A successful weight loss program is one that you can sustain for life. So for a plan to be successful, it requires behavioral change that is long-term. These are changes in eating habits and exercise. So look for a program that you can embrace for life.

If you feel like the plan is coercing you to change your lifestyle, you might not be able to maintain that diet. And before you know it, you will have backslidden to your old ways.

Stay away from diets that starve you or leave you feeling hungry. These make someone easily cheat. If it is one that doesn’t steer you towards an overall healthy lifestyle change, you will shed that weight that’s for sure. But before you know it, you will have gained it all back. So make sure you combine a healthy diet by considering the above and stay active.

For more diet and weight loss articles, visit Love is All Colors.

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Are you stuck at home because of social distancing and wondering what isolation home workouts there are that can benefit you as you stay safe during the coronavirus pandemic? There is nothing as bad as cabin fever when you have nothing to do and nowhere to let out that extra energy that you have. I am sure you have pretty much exhausted. The thing is the cabs and sweet nothings that you have packing in need to be shed.

So, what do you do when your usual gym distraction is no longer available? Read on and find out…

Best isolation workouts

Now, just because you can’t physically go to your normal yoga class or gym doesn’t mean that there are no other ways to break a little sweat. You may have lost the freedom to move around but one thing you haven’t lost is a little creativity. You can come up with a coronavirus home workout plan.

There are lots of advantages to having a home exercise program. Luckily, there are lots of things you can improvise at home that can help you stay fit while in isolation. Some of the health benefits of exercise are that its paramount for cardiovascular health and also strengthens the lungs as well as the heart. When these organs are in tip-top condition, they improve blood and oxygen circulation to the whole body. The brain function improves, depression can be reduced, your body becomes stronger and healthier.

Here is a guide on working out during covid19 and some of the great exercises you can incorporate in your workout plan. These are the best lockdown workouts because these exercises can be done without someone using any equipment. These exercises should not cause any pain to you at all. So, if you experience any form of discomfort, let your judgment guide you. You can either choose to take it a notch down or ignore the entire exercise that is causing you pain.

Taking deep breaths

One of the isolation home workouts that can strengthen your lungs is taking deep, big, full breaths. The deep breathing is important before you begin these coronavirus home workout exercises. The good thing about this particular exercise is that it can be done anytime, anywhere even if you have little time for exercising. Take a deep breath into your belly. Then do the same with the chest. Next, exhale from the chest and then the belly. If you are new to working out, start with 10 reps, and then work your way up to 30.

Jumping jacks

Jumping jacks is one of the classic and best lockdown workouts whenever you need that quick cardiovascular workout. No equipment is needed. Just you. So, if you are stuck indoors and can’t hit the gym, then this one is perfect. Here is how you go about it.

Start from standing position. Next, jump with your arms raised above your head. Make sure that when you land, you land with your feet wider than the width of your shoulders. As a bonus, let your hands touch each other above your head or clap to give you that extra oomph.

Jump again and return to the initial position, landing with your feet together. This time, your arms will be by your sides. Do between 10 to 30 reps depending on your level of fitness. So, if you are a beginner, go easy on yourself. If you run out of breath just know that it is normal. Stop if your blood pressure suddenly changes or if you start feeling a little light-headed and dizzy. Always work with a rhythm of breathing that works for you.

Squats

Squats are another simple and effective isolation exercises for fitness which helps keep the legs strong. They also help maintain the mobility of the hip, ankle, and knee. When doing your isolation exercises for fitness, this is one of the exercises that is perfect because you can vary it by using the various furniture that you have in your house.

Make sure that your core is engaged and that most of your weight is in your heels. This will help keep you grounded and balanced. You can spread your knees apart and make sure they are pointing forward as you descend towards the floor. Also, push them forward and always look straight ahead to maintain the spine alignment.

When ascending from the bottom position, squeeze the knees inwards. Start easy with 10 if you have not been active enough and work your way up when you start getting more comfortable with these exercises.

There is a variation for beginners. This is where you use furniture to give you some support for those who have less strength to go all the way down. You can put a chair behind you then you squat to the level of the chair sitting area.

Push-ups

Push-ups are one of the upper body pressing isolation home workouts which somehow requires the whole body to be incorporated for control and balance to be achieved when working out.

Engage your core when beginning with your hands apart – a bit wider than the width of the shoulders. As you descend, squeeze the shoulder blades together, like they are meant to meet at the spine.

As you come up, let the blades move away from the spine… farther apart. Make sure your hips and the spine are aligned. Do 5 to 15 reps. As you exercise when locked down listen to your body. Let the number of reps you do be determined by what your body is telling you. The number of reps isn’t important. What’s important is that you maintain good form. Add more reps only if you can do so with great form.

There are variations to push-ups.

#1. Instead of doing the push-ups with your toes on the ground, do them with your knees on the ground. To protect your knees from hurting or getting bruised, place some padding for comfort.

#2. The good thing with working out during covid19 is that you can use your home furniture for support. So, for this variation, do the push-ups by putting your hands on a chair or couch for support. Make sure that the furniture you opt for is sturdy and stable. At this angle, the weight on the upper body is reduced making it easier to exercise.

Lunges

Lunges are not only the best isolation workouts strengthening your legs but also helps in making one’s mobility and balance better. They are very simple to do.

First off, make a big step forward and make sure that your core is engaged. Bend your forward knees as further in front as you can. Make sure that your front heel remains grounded at all times. As you do this, also lower your hips as far down as you can without allowing your rare knee to touch the ground. Use the heel of your front foot to get back up to where you started – standing position. Repeat. This time, the rare foot comes in front and the front one behind.

If you are looking for isolation home workouts for strengthening your butt muscles as well as the muscles at the fronts and backs of your thighs, then lunges are your to-go exercise of choice. Do 5 to 15 reps for each side. Do the number of reps you are comfortable with. Remember to inhale when you take a step forward and to exhale when you take one back.

It is important to stay healthy and exercise when locked down. That said though, you will get better results if you also take care of your mental health too. Eat healthily and get enough sleep.

Don’t forget to stop at Love is All Colors to see more of our fitness articles.

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Having and helping a friend with anxiety can be such a daunting task. It can take a lot on someone’s part to keep the relationship going. If a friend has anxiety and depression, it can be very hard for the two people involved in the friendship. The best way to go about it is to do lots of research on some facts about anxiety.

In this article by Love is all colors will also talk about how your friend with anxiety might be feeling. Don’t be scared about being there for an anxious friend. Read on for some of the tips on how to go around calming down a friend first who has anxiety.

Being there for someone with anxiety

If a close friend has an anxiety disorder or suffers from panic attacks from time to time, one way to be there for them is to be aware of it. You need to know that you are not the only person who has to deal with an anxious friend. There are over 300 million people globally who have to deal with some level of anxiety from close friends or family members.

When someone close to you suffers from anxiety, it can affect the way they feel, the way they think, and how they act. Lots of people however don’t know how to deal with anxiety or take steps towards alleviating it.

Helping a friend with anxiety can be very taxing. You need to know how to handle your friend whenever they get anxious. If the question on your mind is wondering if you can succeed in helping my friend with anxiety, then the answer is “Yes you can” All you need to do is to familiarize yourself with signs of anxiety. You also need to know how to respond in the best way that will be good for you and your friend.

Below are some of the ways that you can be helpful to your friend…

Be aware

One thing you need to know is that depression and anxiety are two different things. However, they sometimes overlap. So, you can find yourself in a situation where your friend has anxiety and depression. It is very common for a person to be depressed and also anxious. At the same time, most people with generalized anxiety disorder tend to become depressed later.

Much as below, we will highlight some of the common symptoms of both anxiety and depression, you need to seek help from a mental health professional or doctor to evaluate your friend and pinpoint which one of these disorders they are suffering from if not both.

Common symptoms of generalized anxiety disorder

• Muscle tension
• Being highly irritable
• Lack of concentration
• Worrying a lot
• Acting restless
• Tiring easily

Common symptoms of depression

• Lack of energy
• Losing interest in activities
• Sleeping too much or insomnia
• Suicidal behaviors and thoughts
• Decrease or increase in appetite
• Low mood
• Angry outbursts

For one to be diagnosed with anxiety or depression, they have 5 of the symptoms mentioned above for more than 2 weeks straight. See how the symptoms for the two disorders can overlap?

Remember your friend may not know how to explain their anxiety to you

If you think your partner has had the above symptoms for more than 6 months (or quite a while), it can cause you stress as well. Most people that have anxiety do not want to be anxious. It’s not something they wish on themselves.

One of the good ways of helping a friend with anxiety is not to blame them for it when you point their anxiety to them or have a discussion with them. However, if you ever feel that your physical well being is at risk or that their depression is rubbing off on your own emotional well-being, maybe its time to walk away from the friendship and let the professionals handle it.

You may wonder… how do I really go about helping my friend with anxiety? Let’s get into some of the main ways you can help that friend of yours.

Be a compassionate listener

If your friend is suffering from anxiety disorders, you don’t need to try to solve their problem. The best way to go about it is to be a great listener by telling them assuring phrases like: “I hear you” or “You are not alone” or “What can I do to help?”

You need to know that some phrases can worsen anxiety. Avoid phrases like “calm down”, “don’t be such a baby”, “there’s no reason to be anxious”, “get over it”, “you don’t have to be afraid” … These only make the situation worse. Such phrases show that you are dismissing your friend’s feelings which can make them be more shameful about their anxiety.

Instead, use phrases that let them know that you are there for them and with them no matter what. That together, you will get through the anxiety.

Know that your questions or suggestions might appear judgemental and pressurizing.

Sometimes, when calming down a friend with anxiety, no matter how positive the suggestion is, it might appear judgmental even when that wasn’t what was intended. You need to realize that already, they feel under pressure to contain their anxiety. Some questions or suggestions might add to the pressure and frustrations to being normal that they are already feeling. These might make the situation even worse.

Distract them with some humor

Laughter has always been known to be the best medicine. A humorous distraction can be the best way to calming down a friend. Try doing things together that you both enjoy. Watch a funny movie to give them a well-needed distraction. As per research, humor has a way of helping people cope with acute anxiety. Lighten their mood whenever the anxiety pangs strike and let them forget for a bit about what was causing the anxiety in the first place.

Don’t give them too much space

If you give someone who is anxious too much space, they might misinterpret this as abandonment. Abandonment and fear can exacerbate feelings of anxiety. Even if they might insist that they want to be alone, remember, when helping a friend with anxiety, saying they want to be alone is probably their way of not wanting to feel needy. In the real sense, they could be begging you to just stay with them. Abandonment adds more hurt to their situation. You need to prove that you are there for them, even when they claim they don’t want your help.

You could also be anxious about their situation

When a friend is anxious, it can be infectious. You don’t want to see them suffer because you care about them. At times, trying to make their anxiety go away can also make you anxious. Who wants to see their friend suffer? That anxiety of trying to make life easier for them can make their own anxiety worse. Pipe down. Try as much as possible not to show them how much you are really struggling to help them. Instead, keep your frustrations in check.

Just show your friend how much you love them and how much their condition won’t affect your friendship. Just be a true friend. Stand by them. Prove that you can handle their situation. Show them that if you can, they can too.

Encourage them to get professional help

Anxiety is not an easy thing for many people to get over, especially if it is acute. If your friend has it or you have noticed the symptoms we mentioned above, encourage them to see a doctor and or counselor.

It is hard, especially if they are in denial. What you need to do is talk to them in a way that will make them see that they need help. Be kind while at it. When it’s a friend, if you really care about them, it can be a lot of pressure to offer support.

Whenever it starts feeling like its too much for you to handle seek counseling for yourself. It will also help you figure out how to handle yourself when around them.

Parting shot

You might find that your friend might not know how to explain their anxiety to you. Maybe they just don’t know they are or they are just embarrassed to admit to the ‘put-together’ you. Then there is the bit that maybe they are scared that if you come clean, you won’t be their friend anymore.

Sometimes, helping a friend with anxiety is as simple as just getting them a pet. Apparently, pets help a lot with dealing with anxiety. So, if they are not allergic or anything, just get them a pet. Sometimes a cat or a dog is the answer you need to being there for someone with anxiety, on days you can’t be personally present.

In cases you missed it, read this article on How Your Pet Can Help With Anxiety

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Do you have any experience dating someone with OCD? I do! Did you know that the more you reassure someone that they are OK, the worse the OCD can become?

Read here on Love is All Colors as I share with you how I have been dealing with OCD in a relationship…

Being in a relationship with someone who has OCD

What is OCD?

OCD or fully known as Obsessive Compulsive Disorder is an anxiety disorder that is brought on by a biochemical process in the brain. This disorder affects people despite a person’s age, gender, or sex. It manifests itself in two parts. There is the obsessive bit and the compulsion bit that one has to deal with…

According to psychotherapist Stephanie Woodrow who specializes in this disorder, “Obsessions are unwanted thoughts or images that are intrusive to an individual.” What happens is that a person with OCD usually engages in physical or mental behaviors in a bit or in the hopes that it will reduce the mental distress which is referred to as compulsions or rituals. Unfortunately, these compulsions don’t offer a lasting solution. It’s usually just something that offers short term relief from anxiety.

What causes OCD?

Like I mentioned earlier, is caused by a biochemical process in the brain. What usually happens is that makes a person’s thoughts and ideas that make one become worried even when such pictures or thoughts in the brain have no basis in reality. So basically, these worrisome thoughts can’t be washed away but any amount of reasoning that’s hammered in the person who is suffering from OCD. And that is the main reason its referred to as obsessive.

The thing with this obsessions is that they are very frustrating and worrying. This makes the person suffering from it experience bouts of high levels of anxiety. The way they manage this anxiety is by repetitive actions that are thought related also known as compulsions. The most common obsessions for instance is one centered on germs with the compulsion being frequent hand washing or excessive cleaning of surfaces.

How I coped with loving someone with OCD

Dating someone with OCD is not easy. One of my boyfriends did have OCD. His was the constant cleaning and making sure that all the clothes in the closet were color-coded. Then the other thing was the fact that he wanted the things he had arranged to remain as they were. So if I removed something, I had to put it back exactly where I found it.

One of the things I realized about dating a man with OCD was that you have to truly be ready to accept their flaws and work together to be supportive of each other. If you are OCD dating,  then you better be prepared for some special challenges ahead. You have to always be mindful of the stressors that heighten their anxiety and come up with ways that can reduce this anxiety and compulsions. Well here is how I survived a relationship with someone with OCD.

Understanding that OCD does not define the person you love

When it comes to loving someone with OCD, my efforts to separate his compulsions and his difficult thought processes from the person that he really is were some of the main steps that helped the relationship. When dating someone with OCD, you need to be committed, supporting, and loving.

There are some compulsive behaviors that can be scary. Some can really be embarrassing. Others even funny. Before it hit me that this guy had OCD, he really tried to hide his disorder during our initial dating so as not to drive me away. He always used to offer to arrange the closet. So the day I did it, he immediately removed everything and rearranged it again even after telling him that I had already done it. That’s when he opened up about it. The key is to reassure then that you understand their struggles and that you love them unconditionally.

I did some research about OCD

When dealing with OCD in a relationship one of the things that really helped us is that my boyfriend and I reached out to an organization that supports both persons with OCD and the people they have to interact with on a daily basis. Here, I really learned a lot about the disorder. Plus, it also gave my boyfriend pointers on the best practices in therapy and treatment.

Meeting and talking with others who were also in a relationship with someone with OCD really gave me the strength to become more effective in supporting my partner. It also gave me the well-needed outlet to discuss the concerns and pressures that I felt when my dude flipped.

Luckily, my partner was open to the therapy options given and was also OK with me participating in treatment with him. It really helped up work together on easing his anxiety as well as helping people around us ease the stigma around the disorder too.

Such professional advice on dating someone with OCD really helped us grow our relationship and reduce the negativity that the disorder would have brought to our blossoming love.

Creating trust

One thing I learned about being in a relationship with someone who has OCD was to avoid any temptation to diminish or question the effect OCD had on my dude. I must admit that it was hard initially to understand why he just couldn’t walk away from any mess. But with the meetings that I used to attend, I came to understand that obsessions and compulsions were symptoms of a real and serious disorder.

I realized that we both had to create a trusting and safe space to discuss it. He allowed me to be honest about the stress his condition had on me. For instance, initially, I used to get angry that his excessive cleaning meant that I was dirty. But opening channels of communication really helped me understand a lot about dating someone with OCD and what he was going through,

What you really need to steer clear of is NOT to make fun of the obsessions or compulsions. That doesn’t mean that a mindful or mutual sense of humor is a NO NO. If he or she has a sense of humor about it and is accepting some loving banter, it might ease their obsessions and even make the other person feel at ease about loving someone with OCD.

Try and maintain some bit of privacy about the condition. If they don’t know about it, especially if the compulsions case no threat to others, then keep the condition from your friends and family until a time that he or she feels safe to share with others.

Striking a balance

One of the best things to do when dating a man with OCD is to show give them your loving acceptance. This simple gesture shows them how important they are to you and to your life. The thing that really helped me and my guy manage is that we worked as a team in order to assist us as a couple to move past the obsessions and compulsions. After a while, our relationship actually became a refuge from the discomfort of the condition.

The thing is, if the two of you can talk it out, you will come to realize that  OCD is not a deal-breaker in a loving relationship. People with OCD are very capable of being in loving relationships, being supportive partners as well as being in healthy relationships. If you are a person dating with OCD, don’t let the disorder make you feel like you are a burden to your partner.

My dude is a funny and very supportive partner I have ever dated. His OCD has never affected how he treats me at all. We have learned to celebrate the moments when we relinquish its power and replace all that anxiety with love and compassion.

In case you missed it, read this article about how a pet can help with dealing with anxiety.

The post Dating someone with OCD. Things to keep in mind appeared first on Love is all colors.

When someone has perfect skin, everyone will want to know the secret vitamins for complexion they are using. Much as skin protection can be the number one strategy for healthy skin, you also need proper nutrition if you want youthful, healthy glowing skin. Quite a number of vitamins are known to be a great addition to your usual skincare routine And most of these vitamins that our skin craves and needs so much come from fruits and vegetables.

So which specific vitamins are beneficial where the skin is concerned? What should you be ingesting in addition to the products you keep applying to your skin? Well, read on as Love is All Colors shares with you some of the vitamins that will help you acquire that flawless skin from the inside out…

Best vitamins for skin health

Every skin care professional will tell you just how much a nutrient-packed diet will do justice for your skin. Simply taking a healthy diet can make all the difference. The skin is usually a reflection of what is happening inside your body. Supplements for good skin such as vitamins are great antioxidants and are necessary for pushing forward cellular activities happening in our bodies.

So which vitamins really help? Which ones are great vitamins for skin repair? Which vitamins are for skin elasticity? Here are some of the best 5 vitamins for complexion that will leave both your skin and you feeling great…

Vitamin E

Vitamin E is one of the best vitamins that our skin requires as it protects it from oxidative stress. So whenever you see those celebrities that look ageless, that might be Vitamin E at work because it helps protect our skin against premature aging and wrinkles. It also works on scars and other skin imperfections making it one of the perfect vitamins for skin repair. Therefore it makes the skin look fairer as well.  This is one of the vitamins that if you look at the labels of many skincare products in the market, it’s one of the ingredients.

If you are the kind of person that likes to spend lots of time in the sun, the main function of this vitamin is to protect against sun damage. So basically, when you apply a cream that has it as the main ingredient, it will absorb the harmful UV light from the sun. This process is called photoprotection – which means the ability of the body to minimize the negative effects of UV rays on the skin. The UV protection offered by Vitamin E means fewer or no dark spots and wrinkles.

Vitamin E is a great antioxidant and has perfect moisturizing properties.  Some of the best food sources of vitamin E are wheat germ oil, sunflower seeds, almonds, safflower oil, and hazelnuts. The recommended amount recommended for adults per day is 15 mg.

Vitamin C

Also known as ascorbic acid, this is one of the readily available essential vitamins for complexion as it is found in a wide variety of fruit and vegetables. This is one of the vitamins for skin elasticity because it assists in the normal formation of collagen which supports skin strength.

This vitamin is found in both the outer layer of the skin (epidermis) and the inner layer of the skin (dermis). It is one of the vitamins that have antioxidant properties and also assists in collagen production which helps keep the skin healthy and elastic. This is the main reason vitamin C is one of the main ingredients used in many antiaging skincare products. A lack of this essential vitamin can contribute to skin sagging and skin bruising. It assists in the healing of damaged skin as well as reducing the appearance of wrinkles. Luckily it’s readily available.

Taking vitamin C orally increases the effectiveness of sunscreens in protecting the skin from harmful UV rays. The best food sources are citrus fruits and vegetables including oranges, strawberries, grapefruit juice, kiwifruit, red sweet pepper, broccoli, and potatoes. The amount recommended for adults per day is 75 mg.

Vitamin D

Our skins produce Vitamin D when sunlight is absorbed by your skin. For its production, the sunlight absorbed converts Cholesterol to Vitamin D. Its then transported through our bodies to assist in the production of healthy cells. The production of healthy cells also includes the production of healthy skin cells.

What makes Vitamin D one of the best vitamins for skin health is that it plays an important role in skin tone. For people who suffer from psoriasis, it really does help in its treatment by using a man-made kind of vitamin D called Calcitriol. This topical cream reduces skin inflammation and irritation hence reducing the visible effects of Psoriasis.

A great source of vitamin D is by getting some sun exposure of about 10 minutes daily (But if there is a history of skin cancer in your family, consult with your doctor first. The best food sources are salmon, tuna, and cod. The other way to get vitamin D is by taking vitamin D-fortified foods like breakfast cereals, orange juice, and yogurt. The amount recommended for adults per day is 600 IU per day.

Vitamin K

Do you have stretch marks, spider veins, dark spots, dark circles around the eyes, or scars? These are just but the basic functions of vitamin K that make it to this list of vitamins for skin complexion. Vitamin K helps the body with the blood clotting process. This helps in healing wounds, and bruises, or spreading the skin healing process after surgery.

Most topical creams for the skin have vitamin K as the main ingredient. This vitamin helps a lot with the treatment of a wide range of skin conditions. So this vitamin is mainly helpful for healing the skin of swelling and bruising.

The main natural food sources of Vitamin K are vegetables like kale, spinach, lettuce, cabbage, and green beans.

Vitamin A

Also known as retinol, Vitamin A is one of the vitamins for skin complexion which assists in the repair of normal skin. It protects the skin against sun damage as well as keeps inflammation at bay. So if you see an ingredient on the label of a skincare product with “retinoids”, then that is vitamin A for you. They reduce fine lines and wrinkles by increasing the production of collagen. They also assist in the production of new blood vessels which assist in giving one a healthy glow by assisting with the coloration of the skin.

The best food sources are sweet potatoes, beef liver, spinach, carrots, and pumpkin pie. The amount recommended for adults per day is 700 mcg.

Conclusion: Get the right vitamins

The skin is one of the greatest body organs. That’s why it is important to give it some tender loving care. Countless celebrities and skincare influencers have been promoting the benefits of supplements for good skin and vitamins for complexion.  And the good thing is that a lot of research has been done to back the benefits that the above skincare vitamins have for the skin and general health.

So make sure you get enough vitamins in order to maintain healthy young skin. This means fewer dark spots, redness, rough patches, wrinkles, and dryness.  Balance your exposure to the sun by getting some little sun exposure as well as protecting it by wearing protective sunscreen.

Get these vitamins by taking supplements, eating foods that have these vitamins occur naturally, or using skincare products that are rich in the above supplements to achieve optimum skin health.

Having healthy skin is not just about facials and skincare products. Just back that skincare regiment with eating healthy. Use nutrition to your advantage by taking a diet rich in olive oil, fish, nuts, seeds, brightly colored vegetables, and fruit as well as healthy fats which will help the skin to retain moisture. Top this up by supplementing with essential vitamins for the skin.

In case you missed some of our hair and beauty articles, follow the link…

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Did you know that just by adding superfoods breakfast to your daily routine can make you begin the day on a high note in relation to your health and the energy needed to get you pumped for the day? So what are some of these super food ideas to incorporate in your diet?

Read on as Love is all Colors brings you some of the 5 new healthy choices you can try out. And trust me, these are not the boring kind…

Breakfast superfood ideas
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Most people like taking shortcuts when it comes to their foods. Even those who have consciously put a healthy diet on the list of their resolutions still find themselves falling short. One thing that we must admit is that change doesn’t happen overnight. You need to start by putting whatever changes you want to make in your diet into practice. And the best way you can hack eating healthy is by making saner breakfast choices.

Breakfast… the most important meal of the day.

No matter what super food ideas you are searching for, one thing you have to realize is that if you want superfood for energy breakfast is one of the meals you will need to kick start your day. Even those trying to lose weight need to know that breakfast should be made part of the normal routine.

So one thing I will continue to emphasize with this post is how important eating a nourishing breakfast can help you stay fuller throughout your day. Even if you are running late there are always some breakfast on the go alternatives that you can whip out in a few minutes as have it as you move along. Breakfast id important for endurance as well as for concentration.

Here are some superfoods breakfast ideas that are both delicious and nutritious to try out. Most of them are easy to make as well as grab and go options.

Granola bars

Granola bars are without a doubt, the best superfood for energy. They are easily found at the supermarkets and grocery stores and it is one of the best grab and go breakfast whenever one is in a hurry. With such a super food idea, you have no reason to skip breakfast no matter how late you are running. This can be bought from the stores or made at home.

The beauty of these bars is that they are packed with energy and superfoods like chia seeds, hemp seeds as well as coconut oil giving one the needed energy boost of Omega 3s. Plus, they come in various flavors.

Oatmeal

Oatmeal is a whole grain that is high in soluble fiber content, complex carbohydrates proteins. One thing with oats is how versatile these babies can be spruced up. If you are looking for dried superfood breakfast recipes, you will find lots of varieties that are using oats.

Because they are slowly injected into a person’s bloodstream they provide people with a steady stream of energy to sustain a person during the day. Oatmeal is great to keep your metabolism going. You can mix them with nuts and berries or any of your favorite organic fruit to sweeten them. Add in some almond milk… or just milk if desired.

Chia pudding

Chia seeds are another super food idea that helps a person lose weight as well as normalize your metabolism. Rich in calcium, it is healthy and easy to make. You can make the chia seeds pudding by combining ingredients of your own choice. For instance, use any of topping such as strawberries, toasted almonds, raisins, shredded coconut, or add some chocolate powder for that chocolatey flavor.

Bananas

Other superfoods breakfast recipes come from bananas. It is known as one of the best pre-workout and post-workout snacks. This superfood is rich in potassium, fiber, vitamin B6, and complex carbohydrates and is well known for energy-boosting powers. You can take it on its own or make simple but great energizing smoothies using vegetables too. One banana breakfast superfood recipes to try out is to mix banana, a handful of spinach, some maca powder, and milk of choice. And there you have the perfect smoothie. To add some zing to it, add some vanilla or chocolate protein powder.

Peanut butter

This is another superfood breakfast that is readily available and that adds lots of stamina to people as well as providing heart-healthy fats and proteins. When taking it for breakfast, one of the recommendations is to take it in combination with complex carbs, keeping hunger at bay.

The thing that makes PB be one of the super food idea foods is that it instantly regulates blood sugar! This one is a real power snack. Just a tablespoon is enough to balance one’s sugar levels. Make this spread part of your daily breakfast meals and enjoy its benefits.

The thing is: your superfoods breakfast doesn’t have to be fussy, expensive, or complicated. As you have seen above, even some good old pantry foods that are packed with fiber such as oats for instance can really go a long way into helping you stay fuller during the day as well as reducing risks of some chronic diseases such as heart disease.

Are you on a diet and are looking for some cheat day meal ideas? Follow the link and read how you can healthily squeeze in some of these into your diet and still reach your weight loss goals.

The post Start the day right – Top 5 superfoods for breakfast appeared first on Love is all colors.

We are constantly reminded of the importance of cardio and the benefits of cardio for our bodies. is cardio necessary for health? Read on and find out all you need to know about cardio goodness…

What does cardio do for you?

What is cardio?

Also known as cardiovascular exercises, these are rhythmic activities that increase one’s breathing rate as well as heart rate. Cardio is probably the first word you will hear whenever you enroll in an exercise program. These exercises are essential for any workout program, be it weight loss, fitness, or just a simple home exercise program to help you become healthier.

These exercises normally increase one’s endurance because the idea behind them is to push yourself to the point of almost running out of breath… the point where one can burn the most calories and fat. They raise out cardiorespiratory endurance. Even weight loss cardio routines that are as short as 10 minutes contribute to the health benefits associated with accrued amounts of physical activity.

Such exercises include (but aren’t limited to) walking, jogging, running, aerobics, cycling, swimming, playing soccer, even heavy gardening… Basically, any activity that gets your blood pumping.

Keep reading as we learn about the importance of cardio and tips on how to successfully integrate them into your workout routine.

Benefits of cardio

No matter how short a time you dedicate to weight loss cardio routines, here are some of the reasons why is cardio good for you.

Burns fat and calories for weight loss

A cardio routine helps one lose weight because it helps our bodies to burn more calories and boost metabolism. Fitness gurus all the world over have testified about the power of cardio in helping people shed fat as well as keeping it off.

If you really want to feel the maximum effects of cardio exercise, do a cardio routine 5 times a week. You will get better and faster results when you work out more often. Don’t overdo it. Consistency is more important than the quantity of exercises. So you will get better results with a daily 15-minute workout 5 times a week than with a 75-minute one done once a week.

Improves cardiovascular health

Why is cardio important? The American Heart Association has the answer for you. These exercises strengthen the heart’s endurance so that it’s not overworked when performing its usual function of pumping the blood. Doctors recommend cardio workouts because they reduce the risk of heart disease by improving the heart’s efficiency.

These exercises also help lower blood pressure and bad cholesterol levels hence increasing good cholesterol levels. This helps manage symptoms of high blood pressure as blood circulation improves.

Reduces stress

If you are still wondering why is cardio good for you, these exercises are a great mood booster. They even significantly reduce the symptoms of depression. Studies can back this up. Engaging in cardiovascular exercises, even for a short period of time can really have a positive effect on a person’s moods hence reducing one’s stress levels. Do you want to know how amazingly fast exercises work on a person’s mood? You don’t need a week to see improvements. A single session is a good enough mood booster.

Better sleep

Trouble sleeping at night? Do some cardio during the hours when you are awake. Regular exercise is an effective remedy for insomnia. Related to the mood-boosting benefit above, it seems that better mood = better sleep, both in quality and duration. This also increases one’s vitality and wakefulness during the daytime.

A small word of caution: Don’t exercise just before bedtime as it might make it much harder to sleep. Ensure that you complete your workout, at least two hours before getting into bed in order to improve your sleep efficiency.

Better sex

Still wondering what does cardio do for you? Well, this one should give you the necessary motivation to take the stairs. There is lots of research that supports the relationship between exercise and sex. Sex boosts desire, arousal as well as overall sexual satisfaction. Regular cardio exercise is a known aphrodisiac. Here is how cardio helps improve your sex life:

• It makes you look and feel sexy and sexually desirable
• It gets you in shape hence helping you perform better
• Better mood = better hotter sex
• Improves blood circulation hence the sexual response which means more intense orgasms.
• Increases one’s strength and flexibility hence better sex positions

Strengthens immune system

Is cardio necessary for health? Regular and moderate cardio exercises normally increase antibodies in our bodies called immunoglobulins. This is because, increased heartrate widens the blood vessels, also allowing for better flow of these antibodies that fight off viruses and infections in our bodies. This means a stronger immune system and higher cortisol levels.

Better brain function

At the age of 30, our brains tend to lose some of its tissue. The importance of cardio is that it slows down this loss hence improving brainpower.

The thing is: the brain needs constant flow of blood, oxygen and nutrients just as much as the rest of your body does to function. Increase blood and oxygen flow to the brain through exercise stimulates the creation of more neurons in the brain. Neurons on the other hand receive and send signals that dictate all functions of our bodies as well as the thought process. The more the neurons, the better the brain function.

Besides that the other aspect that the brain benefits from exercise is the improvement of both the short and long term memory. Cardiovascular exercise could just be the thing preventing you from developing conditions like Alzheimer’s or Huntington’s or slowing down the dentrimental effects of these diseases.

This means that aerobics or a little jogging is good for both body and mind.

Strengthens the lungs

This is another great benefit of regular cardiovascular exercises. They aid in maintaining an efficient breathing system. People with asthma have found engaging in simple cardio to ease a lot of congestion. Stronger lungs also increase physical performance because muscles need oxygen to function optimally. Working out helps promotes the production of more alveoli which absorb oxygen.

When the lungs are in tip top condition they also prevent respiratory conditions. It also makes performing cardio activities like climbing a flight of stairs less tedious.

Increased Confidence

The importance of cardio is that it also boosts one’s self-esteem. First off, exercising makes one healthier. And feeling healthy makes one feel better generally. Besides that, exercises also improve a person’s appearance hence increasing confidence in how one looks.

Reduces the risk of contracting some chronic diseases

Cardio exercises help prevent the risk of heart attack, high cholesterol, high blood pressure, diabetes, and even some forms of cancer.

Which cardio is best?

What you really need to concern yourself with is why is cardio important. The thing is, the best cardio routine is the one that you enjoy the most or something you can tolerate. This is because you will feel more motivated to keep at it. The thing is any physical activity that can get that heart rate pumping is perfect. Even vigorous chores washing the car or raking leaves make the cut. Try and vary your activities and cardio routines so that you don’t get bored too easily.

The choices are many. If you are new to all this and have no idea what works for you, try out various activities.

The other thing you need to worry about is what is accessible to you. Chooses a routine that fits your personality as well as your lifestyle. For instance, if you have no treadmill, opt for a brisk walk. If you love the outdoors, then opt for things like running, cycling, and exercises along those lines. If you have a busy work schedule, break a little sweat while catching up on your favorite TV program.

Now you see? You have absolutely no excuse as to why you can’t get that blood pumping and the heart rate up. It can be as easy and as quick as you want it to be.

Is cardio necessary for health?

Yes. The good thing is that you don’t have to strain yourself with a whole hour of high-intensity workouts. The effects of cardio exercise can be felt even with a short episode of activity. Something as simple as a 15-minute brisk walk can really go a long way into boosting your mood as well as lowering blood pressure.

Even with a tight schedule, having seen the importance of cardio highlighted above should give you the motivation to squeeze in a few minutes every day. Just a few minutes of cardio a day is better than zero. So what are you waiting for?

All you need to succeed with your cardio routine is determination and consistency. You don’t need fancy equipment or gym enrolment. Just find something that you love doing that is accessible to you and get on with it. As I said, all you need is just a few minutes…

For more fitness advice, visit Love is All Colors.

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I cannot emphasize enough the importance of drinks and food for endurance especially for people who do rigorous work all day or athletes and people who hit the gym. Endurance is simply the ability to keep going… It can be very frustrating not to be able to go through the targets you have set for yourself, whether at work or in the gym. You might be asking yourself why do I have no stamina? Is there an easy way to increase one’s ability to sustain prolonged physical and mental activities?

Yes! Keep reading as Love is All Colors tells you all about the right strength food to take to increase your endurance.

What to eat to increase stamina for running and other rigorous activities

Experiencing the loss of stamina in the middle of performing a certain task is just like driving a car that suddenly runs out of gas. No one likes such an experience especially when there are goals and targets to be met. Fortunately, some power foods have nutrients that can boost or prolong one’s energy and help the body withstand the never-ending challenges of life.

Here are those that will increase your body tolerance and help you not compromise on your daily goals and targets set.  Scroll on…

Banana

Banana is one of the snacks that I’d like to put first on the list of food for endurance simply because it is considered as the best pre-workout and post-workout snack. Rich in potassium, fiber, vitamin B6 and complex carbohydrates, bananas are infamous for their energy-boosting powers. They also help re-stock the body with electrolytes lost after any sort of physical activity.

Besides its energy-boosting powers, snacking on a banana increases the release of the feel-good hormone – dopamine. That will make whatever it is you are doing seem less strenuous.

Eggs

Eggs are one of the best sources of protein in the world. In case you didn’t know, proteins are essential for the growth and repair of muscle and body tissues as well as building stamina. Besides helping to burn calories, they also give one the feeling of being full. Rich in 9 essential amino acids, it is believed that an egg a day keeps fatigue away.

Peanut Butter

This is another super snack that deals with the loss of stamina. It is a great reservoir of energy-packed with heart-healthy fats and proteins. When taken together with complex carbs, peanut butter is one strength food that can keep hunger at bay and inject stamina in one’s body in a second. It instantly regulates blood sugar! So if you wondering how to increase running stamina by food PB is what we call a power snack?

Brown Rice

If you wondering what to eat to increase stamina for running, then you need to increase your intake of complex carbs for better results. Brown rice is one of the complex carbs rich in fiber and Vitamin B complex. The good thing with complex carbs is that they gradually inject energy into the blood, ensuring optimum energy levels all day through. The belly feels fuller for longer, hence providing sustained energy levels to get you through the day.

Fish

Why do I have no stamina? Why do I have chronic fatigue and poor memory? Have you ever stopped to consider that maybe it’s because your body lacks Omega 3 fatty acids primarily found in fish? These fatty acids – EPA and DHA are vital for the body and brain to function at their prime. They are higher in fish like salmon and tuna. They are also rich in Vitamin D and proteins. Simply taking 100g fish gives you about 50% of the proteins that the body of an average adult requires.

Oatmeal

Oatmeal is a whole grain that is high in soluble fiber content, complex carbohydrates proteins. It made it on our list of food for endurance because it has a low glycemic index. This means it is slowly injected into the bloodstream hence ensuring there is a steady stream of sustained energy needed by runners.

Stamina drinks for endurance

Water

Before we even start talking about juicing for energy and stamina, let’s just start with the basics. Hydration is vital to fully stimulate endurance. It helps muscles function properly during any physical activities hence strengthening endurance levels.

Its recommended that you take plenty of water (at least 8 glasses daily) and increase your fluid intake depending on your activities. You might have to take more than just water (fruit juices, watermelon) if you engage in regular intense endurance exercises.

Milk

These days, you don’t have to solely rely on dairy for milk. There are different types to choose from – soy, almond, rice, and even hemp. So if you are wondering how to increase running stamina by food, good old fashioned milk still comes first.

Milk has carbs and proteins making it one of the ultimate stamina drinks for post-exercise muscle recovery, especially for endurance athletes. Consuming carbs and proteins together repairs muscle tissues at a quicker rate than if consumed the two are consumed separately.

Cherry juice

Juicing for energy and stamina? Try cherries. Rich in antioxidants, cherries offer health as well as performance and muscle recovery benefits for athletes. According to research, athletes who drank cherry juice twice a day for a week showed less muscle pain after running long-distance. They reduce inflammation.

Coconut Water

Coconut water is a natural electrolyte-rich drink that has the perfect balance of sodium or sugar. That said though, if you are a person that loves to hit the gym hard, you will still need more of that sodium. Add a dash of sea salt, lime, and natural sweetener.

Conclusion.

Whether we like it or not we need muscular strength and endurance for our bodies to be able to perform day-to-day activities optimally. The above list of drinks and food for endurance is not exhaustive.

If you are looking for more alternative healthy foods to boost your stamina, always choose those rich in good complex carbohydrates, fiber, lean protein, healthy fats, and antioxidants. Besides supplying you with a steady stream of energy they will also protect and repair your muscles from injury when you push your body beyond its usual limits.

Snacking is one of the things that can help alleviate fatigue. All you need to do is to snack on the right foods. So the next time you are about to hit the gym, instead of gorging on some chips which tend to make someone much lazier, pick a banana or other snacks that are high on energy and packed with nutrients.

In case you missed it, read this article about how exercise and sex are connected.

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