Amazing Health Benefits of Coconut Water

902After your next workout, reach for some anti-inflammatory coconut water. Not only does coconut water help balance your glucose levels, but it is also packed with electrolytes, vitamins, phytonutrients and minerals. Drinking coconut water will promote a healthy immune system, and you might even notice an improvement in the appearance of your eyes and skin.

You can purchase whole, fresh coconuts at most grocery stores. Carefully push a metal skewer though the “soft eye” found on every coconut, drain it’s sweet water into a cup and enjoy!

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Dr. Kim

*http://www.stylecraze.com/articles/amazing-benefits-of-coconut-water-for-skin-hair-and-health/
Photo | fresh-water-coconut | ©Phu Thinh Co | Used under a Creative Commons Attribution Share-alike license

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Work with Your Body

1480“True freedom comes, not from resisting the design of your body, but from understanding how it works, and working with it.”
-Patrick Holford, Nutrition Expert

Many people try to lose weight by restricting themselves. This can feel torturous. Instead, let’s work with our bodies to get healthy. Let’s reach for the healthy foods that we enjoy and start exercising within our limits today!

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Dr. Kim

Photo | Take Back Your Health Conference | Take Back Your Health Conference 2015 Los Angeles | Used under a Creative Commons attribution License

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Strength Training Boosts Brain Function

1463Strength training does more than just build muscles, it also boosts your memory and brain function. It’s said that long-term memory is improved by 10% after just 20 minutes of strength training. In a study of two twins, the twin with more muscle strength maintained better mental abilities than the physically weaker twin. Muscle strength is a good predictor of the future health of your brain.*

You don’t need equipment to start strength training, you can use your own bodyweight instead. Easy-to-implement bodyweight exercises include pushups, planks, squats, lunges and sit-ups.

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Dr. Kim

*http://www.huffingtonpost.com/2013/04/28/strength-training-for-your-brain_n_3157830.html
Photo | stroopsmma | Push Up Bars | Used under a Creative Commons Attribution License

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Focus on New Things to Overcome Depression

When depression hits, it becomes easy to only see the negative in things and in yourself. One way to help overcome these negative feelings is to expose yourself to things that make you happy. Even if you start small, begin introducing the joy of living back into your life. It could be as simple as reading a new book, finding a new recipe, spending time with friends, or trying a new workout routine. Once you find that special something, make an appointment with yourself each day to spend at least 30 minutes doing the things that you enjoy.[1]

It’s easy to let depression take over, but the good news is that you don’t have to let it! Focus on new and exciting things for yourself and watch your mood improve.

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Dr. Kim

[1]http://ezinearticles.com/?How-to-Overcome-Depression-And-Lead-A-Happy-Life&id=5096133
Photo | Reading The Book | by Joe Shlabotnik on Flickr | Used under a Creative Commons Attribution License

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How to Avoid Muscle Injuries

To incorporate a good warm-up and cool-down into your workout sessions is very important in order to decrease the possibility of muscle injuries. A proper warm-up should be 5-10 minutes and include mild cardiovascular exercises that help you reach 70 percent of your maximum heart rate. This helps increase blood flow and temperature to your muscles allowing them to improve their function. A proper cool-down should also be 5-10 minutes of mild, slow exercises and should include stretching. This will help your flexibility while cooling down your muscles.[1]

Most people do a warm-up, but not necessarily a cool-down. Don’t skip these few minutes! They will help reduce the risk of muscle or tendon injuries.

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Dr. Kim
[1]http://suite101.com/article/prevention-of-muscle-injury-a42419
Photo | 06.Stretch.NationalMall.WDC.10apr06 | by Elvert Barnes | Used under a Creative Commons Attribution License

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Different Walks for Different Muscles

Walking is one of the easiest exercises you can incorporate into your lifestyle. It can help improve your lungs, the efficiency of your heart, as well as burn fat. However, walking the same level path is going to quickly become boring for you and your body. To tone different muscles and have a more exciting workout, try doing different paths that go uphill or one that has different terrains to walk on. For example, walking uphill will engage your abdomen more in order to keep your body upright, whereas walking on a flat sidewalk doesn’t engage your abdomen because you are already upright. [1]

Take advantage of the great results little changes will have on your walk. The health benefits and the way your body will tone up will be well worth it!

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Dr. Kim

[1]http://www.livestrong.com/article/455041-walking-incline-body/
Photo | Trailnet-Walk-02 | by Trailnet on Flickr |Used under a Creative Commons Attribution Share-alike license

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Counteract Your Cravings with a Workout

Food cravings are a natural way of our body letting us know we need something or that we are lacking something in our diet. Cravings become an issue when we train ourselves to eat during certain times of the day or during certain mood swings. For these types of food cravings, try counteracting it with a good workout! By implementing a workout during those times of the day when you snack the most, you can retrain your body to stay away from those extra calories. If possible, go for a workout that has 60 percent strength training, which will help you burn fat.[1]

Write down your food intake for the week and check to see where you snack the most. Now fill those time slots with a good workout or a good walk and you can say goodbye to unwanted calories!

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Dr. Kim

[1]http://fitnessweightloss.com/fitness/exercise/counteract-your-food-cravings-with-proper-exercise/
Photo | finally | by Bruce | Used under a Creative Commons Attribution License

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Berries After Your Workout

Looking for the ibuprofen after an intense workout? Instead, go for berries! Dark berries, such as cherries, cranberries, blueberries, and acai berries are full of antioxidant components such as anthocyanins found in their pigment. Anthocyanins help fight against inflammation and they also help control tissue degradation, they improve local circulation and they build a strong collagen matrix. Inflammation can have many causes and painkillers only mask the issue. Be safe, listen to your body and go for nature’s cure instead! [1]

Add some dark berries to your post workout snack or smoothie for a refreshing end to a great workout!

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Dr. Kim

[1]http://www.realsolutionsmag.com/ezine/74/issue74d.asp
Photo | Cranberry | by Andrew Yee | Used under a Creative Commons Attribution License

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