The Dangers of Pesticides

While eating healthy can be confusing to people when it comes to what foods they should eat, another thing on shopper’s minds is the pesticides in fruits and vegetables. In fact, a recent survey of 1,050 people found that 85% of Americans should be concerned with the pesticides found on their produce. If these worries are justified, should everyone be spending the extra money to buy organic fruits and vegetables?

Experts believe that organic is typically the best choice for several reasons. Not only is it better for your health, but it is also better for the environment and the farms where foods are grown. The risk posed by pesticides varies on different produce, with some produce having a very low risk and some having a very high risk. This depends on the type of produce and its location of origin. The differences among produce can be severe, for example, one cup of green beans from the United States carries 200 times the risk than one cup of broccoli grown in the United States.

On average, there are traces of 29 various pesticides in the average person’s body. Unfortunately, the long-term health effects are unknown. To minimize your exposure to pesticides, eat fruits and vegetables that are in the low-risk category. Often, there is a non-organic item with a risk of pesticide that is as low as one that is organic. For example, because bananas come with a natural covering that you do not eat, they are on the lower end of the risk scale. Cabbage is also low on the risk scale because it has a protective barrier. However, peppers are an example of a food that is best eaten organic because they have a higher risk of containing pesticides.

Eating organic foods can decrease your risk of exposure to pesticides. Alternatively, eating nonorganic foods has been associated with higher pesticide levels in your body. A recent study of almost 4,500 people in America has found that people who typically ate organic foods had 65% lower levels of pesticide residue in their bodies compared to people who ate very few organic fruits and vegetables.

It is best to choose organic foods as much as you can to decrease your exposure to pesticides. Not only do pesticides pose a risk to your health, but can also pose a risk to the health of unborn babies.

Honey can also be affected by pesticides. Because bees are pollinators, they travel from plant to plant. It is easy for bees to become contaminated with pesticides as grasslands are largely being converted into genetically engineered corn and soybean fields where pesticides are often sprayed. Bees then transfer the pesticide contamination to their honey. Research has found that pollen that has been collected near corn fields is contaminated with as many as 32 different pesticides.

It is important to know that you do not have to do all or nothing. Eating some organic foods is better than eating none and all, especially if you pay attention to how risky the foods are that you are eating. By purchasing foods that are organic, you are voting for fewer pesticides to be used on our food supply.

For the nonorganic produce that you eat, it is best to wash them with a solution of baking soda to help remove some of the pesticide residues on the food’s surface, however, it won’t remove chemical residues that have seeped into the food beyond the peel.

Peeling your fruits and vegetables is another option to reduce the number of pesticides that you consume. However, this also means that you will be taking off some of the healthy parts of the produce that includes the most fiber and vitamins. Because of this, the best way to avoid consuming pesticides is to choose foods that have not been exposed to pesticides to begin with.

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How to Do Ab Workouts to See Results

Was your new year’s resolution the same as everyone else’s? More money less tummy? Even if it wasn’t there is no time like right now to start building a great six-pack so you can be beach-body ready for the summer. So you are looking for a lot of effective ab exercises to do every day so you can make progress– but is that the best method?

Actually, no. If you repeat the same exercises each day, you might actually harm your body rather than improve it. Overworking any muscle can make you prone to injury, which could keep you out of the gym for weeks.

When you do any kind of strength training, you are creating micro-tears in your muscles. The healing time that you give your muscles is actually the time that they use to grow. It is during this time when they rebuild their muscle fibers and get bigger and more defined.

If you do the same exercise every day, you are not giving your muscles a chance to recover and are therefore not giving them time to grow. You may, however, be setting yourself up to get injured by overworking your muscles.

Your abs are no different from the rest of your muscles in this respect, so it is important to allow enough time between training sessions for those microtears to heal and the fibers to regrow.

If you are doing an abs circuit, try using a variety of exercises and give your body the time it needs to rest between sets. Keeping your core strong is an important factor in achieving a muscular physique as well as for keeping a healthy posture. Your core helps you balance and stand up straight and also helps prevent back pains that can keep you from exercising. However, it is still important to do these exercises in moderation.

It is also important to check your diet if you want your strength training to be effective. It is true, your abs actually are made in the kitchen. Try to eat a plant-based diet that is full of whole foods that are mostly locally sourced. You can’t out-exercise a bad diet, no matter how much time you are spending in the gym.

Avoid processed foods and typical snack foods that you find in the middle aisles of the grocery store. Instead, shop around the perimeter for whole foods that will help fuel your body properly for your workouts. When it comes to drinks, stick to water. You don’t need fancy waters that sell themselves as being full of vitamins or energy drinks that claim to give you a boost. If you get enough sleep and exercise and eat properly, you shouldn’t need those gimmicky drinks to get you through the day. Also, they add unneccesary calories to your diet that your body cannot really use.

The truth is, the best way to get the results you are likely looking for is to balance a proper diet with both cardio workouts and strength training exercises. It is also important to get enough sleep so your body gets the rest that it needs to power through the next day.

Try working out hard five times a week and take your two rest days somewhere in the middle. So, work out for two days straight and then take a rest day. Then, work out for three days in a row and then rest for a full day. It is important to let your body recover and you will see results faster if you do it this way rather than trying to work as hard as you can every day.

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Best Indoor Cardio Workouts to Do Without a Treadmill

Of course, a good weight-lifting session is always something that people love to do when hitting the gym, but in order to have the best overall health, it is important to add some cardio in as well.

Studies show that overweight and obese people who begin exercise programs that involve both cardio and weight training lose more weight after 12 weeks than programs that are either only cardio or only weight training.

However, seeing as it is the middle of winter, it can be difficult to get a good amount of cardio in without getting bored. Few want to go out for a run and sometimes it is hard to do anything outside because the ground is covered in snow.

Weather limitations may make you feel like you have to hit the treadmill, which can be really boring for a lot of people. However, there are other ways to knock out some great cardio at the gym without having to slave away on the treadmill.

Here are six indoor workouts that will increase your heart rate, burn calories, and pump up your muscles.

1. Rowing Machine

Rowing machines haven’t always been as popular as they are now. People used to overlook them for other machines at the gym, but they are now becoming one of the more popular exercises to do.

The rowing machine provides a great workout that challenges your upper body muscles, cardiovascular system, and legs, giving you a complete body workout.

To get a great workout:

  1. Warm up by rowing for 200 meters at a moderate pace.</li<

  2. Row for 250 meters at 70% effort before resting two to three times as long as your interval lasted. For example, if rowing 250 meters takes you one minute, your rest period would then be between two and three minutes.

Do this six times.

2. Airdyne Bike

If your gym has an Airdyne bike that involves both your arms and legs, use it! This will help work your quads, hamstrings, and glutes with more resistance while also using your arms to improve your cardio conditioning.

To do this:

  1. Pedal with only your arms for 10 calories, then immediately do the same with your legs, and then pedal 10 calories with your entire body.
  2. Rest for 90 seconds.

Repeat this five times.

3. Barbell Complex Cardio Workout

This intense workout is for guys who really dislike using cardio equipment. Start with 95lbs on the bar, then adjust the weight depending on your fitness level. You will complete the full circuit without rest, going straight from one exercise to the next.

How to do this:

  1. Do 15 front squats, 15 shoulder presses, 15 bent-over rows, and finally, 15 Romanian deadlifts.

  2. Rest for two minutes.

Do five to eight rounds total.

4. Body Weight Circuit Indoor Cardio Workout

These are great for increasing your heart rate and getting a complete body workout. The intensity can be modified to fit your fitness level. This workout can also be customized for people who have upper or lower body joint issues by swapping out a few of these exercises for some that are lower impact. For example, you can switch burpees out for boxing if you have knee problems.

Instructions:

  1. Do 20 bodyweight squats, 20 jumping jacks, 20 burpees, 20 pushups, and 20 mountain climbers.
  2. Rest for two minutes.

Do between five and eight rounds total.

5. VersaClimber Indoor Workout

This machine simulates what it feels like to climb a mountain. They are known for giving a great cardio workout and they challenge the muscles in your upper and lower body.

Here is a great example of a workout:

  1. Go for 45 seconds, then rest for 45 seconds.
  2. Go for 50 seconds, then for 50 seconds.
  3. Go for 55 seconds, then for 55 seconds.
  4. Go for one minute, then rest for one minute.
  5. Go for another minute, then rest for 45 seconds.
  6. Go for 55 seconds, then rest for 50 seconds.
  7. Go for 50 seconds, then rest for 55 seconds.
  8. Go for 45 seconds, then rest for one minute.
  9. Rest for three minutes before starting round two. Do three rounds altogether.

    6. Cardio Boxing and Conditioning

    This intense workout gives full-body benefits. Boxing helps condition the entire body and gives your cardiovascular system a complete workout while also increasing your stamina, strength, coordination, and speed.

    This is a great workout for people who need stress relief or people who are looking for cross training ideas. This is a versatile and enjoyable workout. You can adjust how intense your workout is, depending on your fitness level. Here is a great combination to get you started:

    1. Do shadow boxing for three minutes. This boxing move is done with a bent arm and a rapid rotation of the hips and core.
    2. Do a 3-minute lateral shuffle.
    3. Jump rope for 3 minutes.
    4. Rest for up to three minutes and complete three rounds total.

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