Strolling for Weight Management: The Advantages of Strolling on National Walking Day

With your Nutrisystem weight loss plan, you are already on the path to a healthier and happier you. The next step is to turn up your daily activity level, which will keep your metabolism burning off excess pounds all day long. Good news: the simplest activity—walking—is all you need to tone your muscles, shed extra inches from your waistline and speed up progress towards your weight loss diet goal. To help you celebrate National Walking Day and inspire you to keep on walking, we’ve compiled this list of smart reasons to take a walk on this special day.

The American Heart Association’s National Walking Day is the perfect time to kickstart your spring fitness routine. Taking place on the first Wednesday of every April, this essential day brings awareness to the importance of physical activity in all of our lives. So, grab your favorite pair of walking shoes and head outside to gain the many benefits of taking a leisurely stroll.

Before you get to stepping, making sure to download the NuMi app so that you can keep track of your daily exercise! Easily connect your Fitbit device and Apple Step Tracking and make logging your activity a breeze. You can also manually log activities like walking and include details like distance, duration, speed and number of calories burned. Never forget to exercise again by setting up handy personal reminders for activity, water, snacks and more. NuMi is the ultimate weight loss sidekick and will help you reach your health and fitness goals.

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Here are eight reasons why you should take a walk on National Walking Day:

1. Visible Results

Walking has the ability to make your healthy diet plan even more effective. In a 12-week study, published in the International Journal of Obesity, a group of overweight individuals followed a diet plan and walked five times per week. Researchers found that those who walked experienced significantly greater improvements in their waist circumference compared to a similar group that followed the diet alone.

2. Steady Burn

You might not think of plain old walking as a good exercise. However, a 150-pound person strolling at an average speed burns almost 100 calories per mile, says The Journal of Strength and Conditioning Research. Want to burn even more and have some extra weight loss motivation? Walk uphill, which requires more energy, stokes your metabolism and uses up more calories.

3. Take 10

Nutrisystem weight loss experts recommend that you get at least 30 minutes of daily physical activity. Don’t have time in your busy schedule for 30 minutes of exercise? No worries! With the My Daily 3 activity plan, you’ll find that three 10-minute walks each day—whenever is convenient for you—adds up to the same benefits as one 30-minute session. To boost your burn, combine your walk with one of these simple 10-minute workouts! >

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4. No Pain, All Gain

Jumping into a difficult full body workout routine when you’ve been inactive can lead to sore muscles and even injury. Your body is already well-adapted to walking, so you can gradually increase the distance and time without feeling too beat to do it again the next day. This low-impact activity is great way to stay active without the high risk of getting hurt or sore. However, always speak to your doctor before starting a fitness routine to ensure it is safe for you.

5. Cost-Free

You can forget about costly gym membership fees or buying expensive fitness clothing and gear. If you have a pair of supportive shoes and a safe place to take a stroll, you have everything you need to include a calorie-burning walk in your daily weight loss diet routine. If it’s nice out, head to a local park or walking trail. If the weather isn’t agreeing with your walking plans, take a trip to the mall and walk indoors safely without the elements.

6. Good for Your Heart

According to Harvard Health, several reliable studies show that walking regularly decreases the risk of “cardiovascular events” by 31 percent and the risk of dying by 32 percent in both men and women. They explain that these benefits were even seen at shorter distances of 5.5 miles per week and at “casual” paces of just two miles per hour. So, don’t be afraid to walk at your own pace and enjoy a workout that is comfortable for you.

Check out these seven delicious foods for a healthier heart! >

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7. Prevents Diabetes

Walking after eating a meal for just 15 minutes significantly improved the blood sugar levels of people at risk for diabetes, according research by the American Diabetes Association that was published in Diabetes Care. The study showed that the benefits of a post-meal walk lasted all day for the participants. Pair your walking with some of these delicious and beneficial foods for diabetes and take your health and well-being to new heights.

8. Daily Dose of D

Vitamin D deficiency is common among people who are overweight. A study, published in the International Journal of Preventative Medicine, found that taking vitamin D supplements made a significant difference in reducing the subjects’ weight, body mass index (BMI) and waist circumference. Your body naturally produces vitamin D when you are exposed to sunlight. Taking a walk outside in the sunshine also ensures that you have a healthy supply of vitamin D.

Not sure if you’re getting enough vitamin D? Click here for seven common signs of a D deficiency >

Looking for more low impact exercises to incorporate into your fitness routine? Click here for seven of our favorites! >

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The post Walking for Weight Loss: The Benefits of Taking a Walk on National Walking Day appeared first on The Leaf.

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10 Foods High in Vitamin C.

Vitamin C is one of the most talked-about nutrients. Most of us are aware that it is essential for our health and immune system, but do you know why or how much of it you need each day? How can you be sure that you are getting enough? These days, it’s more important than ever to maintain a healthy supply of vitamin C, so we’ve put together this quick guide to everything you need to know about it and how you can get it from your daily diet.

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Why is Vitamin C Important?

Healing wounds. According to the National Institutes of Health, your body uses vitamin C to produce collagen, proteins that form the primary structure of skin, cartilage and other soft tissues. When you suffer from a wound or bruise, your body replenishes the damaged area with fresh collagen.

Cancer protection. Vitamin C is an antioxidant. This means that it helps to neutralize “free radical” cells that damage healthy cells, blocking the first step in a chain reaction that may lead to cancer. “Epidemiologic evidence suggests that higher consumption of fruits and vegetables is associated with lower risk of most types of cancer, perhaps, in part, due to their high vitamin C content,” says the National Institutes of Health.

Heart disease reduction. People who don’t consume enough vitamin C are more likely to suffer from cardiovascular diseases, such as atherosclerosis, the condition in which arteries are clogged with excess cholesterol, according to a report from the National Institutes of Health.

Immune system support. We all are looking to give our bodies extra protection from infectious diseases. According to research, published in the journal Nutrients, “Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system.”

Weight loss. Leptin is a hormone that lets your body know when you’ve eaten enough food to satisfy its needs. According to the Journal of Molecular Endocrinology, vitamin C helps to regulate leptin levels in your body, ensuring that you don’t overeat. A steady supply of vitamin C helps you stay on track with your weight loss plan.

How Much Vitamin C Do You Need?

Your body cannot produce its own vitamin C, so you need to get it from the food you eat. The National Institutes of Health has recommended these daily consumption levels:

• 90 mg for adult males
• 75 mg for females
• 85 mg for pregnant women
• 120 mg for breastfeeding women
• An additional 35 mg for people who smoke

Always speak to your doctor if you have any questions or concerns about your vitamin C status, needs or supplements.

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10 Foods High in Vitamin C:

The best sources for vitamin C are real foods. Supplements are available, but food comes with other essential nutrients, says Harvard Health Publishing. The National Institutes of Health provides a list of vitamin C-rich foods that can be incorporated into a healthy diet. We chose our top 10 favorite picks for your Nutrisystem plan and provided some delicious and fresh ideas for enjoying them.

1. Red Peppers

You get the highest concentration of vitamin C per serving in these colorful sweet red bell peppers. Orange, yellow and green peppers are also rich sources of the nutrient.

Try this: Roasted Red Pepper & Turkey Pinwheel Wraps make a quick and satisfying Flex lunch you can take on the go.

2. Oranges

Citrus fruits, including oranges, grapefruit and lemons, are another vitamin C-rich food source. While you get plenty of vitamin c from fresh-squeezed juice, eating the whole fruit also provides fiber that helps you feel full long after you’re finished.

Try this: Cacao Citrus Salad is a colorful breakfast or light lunch that brings together a mix of vitamin-C rich fruit flavored with maple, vanilla, and cacao nibs.

3. Strawberries

These bite-sized treats are high in fiber as well as vitamin C and other key nutrients. You can eat the strawberries whole, add them to smoothies or in other dishes.

Try this: When you’re looking for a cool and creamy snack that fits your weight loss plan and gives you just about a whole day’s supply of vitamin C, whip up a batch of our 2-Ingredient Strawberry Froyo.

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4. Broccoli

You probably already know that non-starchy vegetables such as broccoli are a critical part of your daily diet because they are high in fiber and nutrients yet low in calories. Enjoy broccoli raw or lightly steamed. You can even add it to many of your favorite Nutrisystem meals!

Try this: Broccoli and Cheese Breakfast Muffins are a tasty way to start your day with a healthy serving of vegetables.

5. Brussels Sprouts

These bite-sized members of the cabbage family are one of most nutrient-dense foods, meaning they are packed with a wide range of nutrients but are very low in calories. They taste their best in fall, after a light chill has sweetened their flavor.

Try this: The whole family will love the gooey goodness of our 4-Step Cheesy Brussels Sprouts Bake.

6. Cantaloupe

The orange-fleshed melon is so sweet and juicy you don’t need another reason to eat it often, but you’ll also be glad that it loads you up with vitamin C and fiber. For a refreshing drink, freeze cantaloupe cubes and add them to low-sodium seltzer.

Try this: Grilling adds another layer of flavor to cantaloupe. Cut the flesh into cubes (with rind removed) and slide them on to skewers. Cook them over medium heat for four to six minutes, turning frequently. Check out our other ideas for grilled fruit! >

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7. Cauliflower

It’s easier than ever to get your daily vitamin C from cauliflower because there are so many delicious ways to eat it—raw with dip, steamed or roasted, ground into rice-like grains, whipped with potatoes, and even rolled into pizza crust.

Try this: 5-Ingredient Buffalo Cauliflower Bread Sticks are a festive snack that you can serve for a celebration or enjoy any day of the week.

8. Kiwi

These fuzzy fruits are perfectly portable. They are great for throwing in your lunch bag for a quick and easy snack. Just slice them in half, grab a spoon and scoop out the sweet, green flesh. Add them to plain, non-fat Greek yogurt for a slightly sweet and sour twist.

Try this: You get two vitamin-C rich foods in the Kiwi Strawberry Slushie, yet it counts as only one SmartCarb on the Nutrisystem weight loss plan.

9. Tomatoes

As a sandwich topping, in a salad or in marinara sauce, tomatoes come with plenty of vitamin C, along with a powerful antioxidant known as lycopene, says Healthline. Be sure to eat the skin, where many of the nutrients are found.

Try this: With an instant pot, you can enjoy a warm and delicious Tomato Basil Frittata in under 30 minutes.

10. Pineapple

If you love tropical flavors, pineapple is a delicious source for your daily vitamin C, says Healthline. Many grocery stores now sell it already sliced and ready to eat, so you don’t have to deal with figuring out when it’s perfectly ripe and juicy.

Try this: Cinnamon Sugar Air Fryer Grilled Pineapple is crispy on the outside, juicy on the inside, and sweet and cinnamon-y in every bite.

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Desire Calm? 5 Self-Care Activities to Try This Spring

Self-care is important no matter what the time of year. Paying closer attention to your mental and emotional well-being can pay off in many ways—including benefitting your overall health.

While spring often ends up being a busy time of the year for a lot of people—and that can bring added stress—it also presents some unique opportunities for self-care, thanks to warmer weather and increased daylight. April is also Stress Awareness Month, making it the perfect time to focus on this important topic.

We know self-care doesn’t always come easy. You might need to carve out the time in your busy schedule. But trust us—it’s completely worth it. And this is truly the perfect timing. People often think of spring as a season of rebirth or change. As everything starts greening up again and flowers come into bloom, it represents the start of a new beginning.

So why not honor that by starting to spend more time on yourself?

If you’re craving some calm right now, we’ve rounded up five self-care activities that you can try this spring.

1. Get Outside

One of the wonderful aspects of springtime is that the weather will start to warm up. This means that you’ll be able to enjoy more time outdoors without having to completely bundle up. Make use of that opportunity by finding time to take walks. Not only is walking good exercise but it also has been shown to reduce stress.

In fact, one study by the University of Michigan found that taking 20 minutes to walk in nature can reduce stress hormones. The study authors went as far as calling this remedy a “nature pill.” Take a “nature pill” as often as possible and you’ll find your stress levels decreasing.

2. Buy Yourself Flowers

Besides the warmer weather, in many parts of the country where plants aren’t in bloom year-round, spring is a season of flowers. Fresh buds start growing and the world around you will become more colorful once again! Celebrate it by buying yourself some fresh flowers. Having fresh flowers around your home will lift your mood.

Even better, try to make an activity out of it. If you can find a pick-your-own flowers farm, you’ll also be able to enjoy time in nature.

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3. Dine Al Fresco

Warmer weather will also mean more restaurants are opening outdoor seating options allowing you to dine “al fresco,” as in, outdoors. Of course, you don’t have to dine at a restaurant to eat outside. You can also take your breakfast, lunch or dinner to your porch, patio or deck—or even set up a blanket and have a picnic—right at home. Simply being outside and getting some sunlight is good for you and will help you enjoy your time eating rather than rushing through a meal or eating mindlessly (both of which can lead to unintentional overeating).

4. Visit a Farm or Farmer’s Market

As more fresh produce comes into season, you’ll have some great reasons to visit your local farm, farmers market or farm stand. If you don’t have one near you, maybe it’s a reason to take a drive to somewhere that does! Meandering around the farmers market can be enjoyable—and good for the mind and spirit. Plus, you can stock up on some fruits and veggies for the week and prepare some seasonal recipes that help support your healthy eating plans.

5. Book Some Relaxation Time

One way to ensure that you’re fitting in some self-care activities is to book one! These days, there are more self-care experiences than ever. You can’t go wrong with the traditional massage but there are also salt cave experiences and halotherapy, float tank therapy, reflexology, acupuncture and so many more. Look into the options in your local area and treat yourself to one that works for you.

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Find Something that Brings You Joy

While we hope that these self-care activities and ideas might give you some inspiration, at the end of the day, it’s about finding something that will bring you joy. Self-care is obviously about making good food choices, exercising, sleeping and practicing overall good hygiene. But it’s also about finding activities that will help you to destress.

Even just setting aside some “me-time” each day where you do something simple that you enjoy—reading, writing in a journal, practicing yoga or putting on some music and meditating—can make a huge difference. By committing to this, you are making an investment in yourself and your overall wellbeing and that’s a big deal.

The post Craving Calm? 5 Self-Care Activities to Try This Spring appeared first on The Leaf.

https://slimbody.pw/desire-calm-5-self-care-activities-to-try-this-spring/

De'arra Taylor Weight Loss 2022: How did She lost 47 Pounds?

De’arra started her YouTube career in 2014 along with her ex-fiance, Ken Walker. The couple started their channel together, where they both shared their lifestyle and how they spent a single minute of their lives. After the success of their first channel, Taylor and Walker started their Vlog channel, Vlogs by DK4L. However, they announced their separation in August 2021.

Find out how the Canadian YouTuber, Agent 00, lost 100 pounds by eating what he likes.

De’arra Taylor’s Weight Loss

a bitch den lost weight in ha face, you hos watch df out

https://slimbody.pw/dearra-taylor-weight-loss-2022-how-did-she-lost-47-pounds/