Fitness Tracker-Which Should You Buy?

Fitness Tracker-Which Should You Buy?

Combine a highly evolved pedometer with a mini-computer and a virtual coach and what do you have?  A fitness tracker.  These high-tech gadgets contain sensors that pick up data about your body (heart rate), activity (steps taken and calories burned), sleep, and more.

With dozens on the market, how should you choose?

Mix or Match Based on Your Goals

Each device has its own combo of special features.  Be on the lookout for features like these:

Fitness Tracker
Fitness Tracker

Step Counter.   Most devices show you the number of steps you take and how many miles that equals.  If walking or running is your main exercise, this is the feature you’ll use most.  Shop for devices that ask for the length of your footstep.  They’ll provide the most accurate information.

Calories Burned.   The harder you exercise and the more you move throughout the day the more calories you burn.  Be sure to look for devices that ask for your weight and gender to get the most accurate results.

Sleep Tracker.  A few devices track sleep.  Most give you an indicator of how much sleep you get vs. how much you toss and turn.  Getting enough sleep can help you lose weight.  Too little sleep may lower your metabolism and increase your appetite.

Heart Monitor.   This information will help you know when to rev up or slow down and recover.  If you have heart problems or take certain blood pressure medicines, ask your doctor if checking your heart rate during exercise is a good way to measure your exercise intensity.

GPS.  Some gadgets have built-in GPS to estimate your speed.

Water Resistance.  Some trackers are water-resistant,  so you can shower with them on, but not swim.  A few specialty devices, like swimming watches, are fully waterproof.  A few combine swim tracking and bike tracking.

Smartphone Tracker
Smartphone Tracker

Sync Technology.  Want updates on the go?  Look for devices that sync wireless.  Others require you to plug into the jack on your smartphone or computer.

Size.  Trackers come small enough to clip to your waistband.  Some can fit in your pocket.   Others are worn like watches.  Make sure you like the design and it is comfortable.

Try Before You Buy.  Since there are so many options, choice becomes confusion.  Which tracker has the features that are right for you and the activities you do?  If you want to try a tracker out before committing to it, I recommend Lumoid, a service that lets you try three trackers for a week for $35.  Another way to try fitness tracking in general is to use a mobile app.  Some apps I like are Argus, Fitbit, and Moves.  If you run or bicycle a few apps are Runtastic PRO (for running), Cyclemeter (for bicycling, and Strava (for both running and cycling).

Set Your Spending Limit

In general, most trackers cost between $50. and $250.

Define your fitness goals that you would like to track, do your research, and choose your device.  You will be glad you did.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

Why Is Bone Broth So Beneficial?

Benefits of Bone Broth

My grandmother would think it was unthinkable to waste any part of an animal carcass.  Most cooks mastered the art of simmering cartilage, bones, hooves and skin to produce a hearty broth.  Over time, broth has become a dietary staple for the health conscious and those struggling with digestive and autoimmune diseases.

Bone Broth Preparation
Bone Broth

What Is Bone Broth, Bone Broth and Stock?

Broth is made with meat and bones.  It is typically simmered for a short period of time 45minutes to 2 hours.  It is light in flavor, thin in texture and rich in protein.

Bone Broth is made with bones, typically cooked first and meat removed from the bones except for a small amount.  Bone broth is typically simmered for a very long period of time (often in excess of 24hours).  By adding acid such as vinegar the minerals and nutrients are leached from the bones into the broth.  The bones will crumble when pressed lightly.

Stock is made with bones and a small amount of meat.  Most often cooked previously. Stock is simmered for a moderate amount of time (3 to 4 hours).  To ensure your are getting the best quality both use organically raised, pastured or grass-fed animals.

Nutrients and Amino Acids

If you eat a diet of sugary carbohydrates and processed foods, you increase inflammation in your body.  Amino acids such as glycine, proline and arginine are found in bone broth and all have anti-inflamatory benefits.  Bone broth reduces joint pain and inflammation through minerals that your body can absorb such as chondroitin sulfates, glucosamine and other nutrients that are in the boiled down cartilage.

Consuming bone broth regularly can help support your joints.  It also helps with weight loss through the gelatin that makes you feel full.  In addition the glycine in bone broth has a calming effect, which may help you sleep better.

Here are six major benefits of bone broth.

  1.  Protects Joints
  2. Good for the Gut
  3. Maintains Healthy Skin
  4. Supports Immune System Function
  5. Boosts Detoxification
  6. Aids Metabolism

Bone Broth Nutrition

Bone broth could be called “natures multivitamin.”  It is packed with over 19 easy-to-absorb, essential and non-essential amino acids (the building blocks of proteins).  It is collagen/gelatin, which help form connective tissue.  It provides  nutrients that support digestive functions, immunity and brain health.

Did you get that?  Bone broth benefits literally every part of your body, from your gut to your brain, from your muscles to your ligaments.

It is relatively low in calories yet very high in minerals and other chemical compounds that many people are lacking.  Is their any doubt that bone broth makes a great everyday addition to your diet?

Here is another incredible benefit from the collagen found in bone broth:  It can make your skin look amazing!  Donna Gates, author of “Body Ecology,”  says bone broth benefits your skin because it makes it supple and can decrease cellulite!  She says cellulite come from a lack of connective tissue.  Gates explains that consuming collagen-rich bone broth can reduce cellulite and tighten your skin, making you look younger-adding it to the long list of bone broth benefits.

I recommend consuming eight ounces one to two times daily as a soup, a plain beverage or doing a bone broth fast to get all these wonderful bone broth benefits.

I am Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

 

5 Myths About Exercise and Aging

Fitness Is Timeless

At any age it makes a difference in how you feel and move.  Inside and out, you win when you are active, no matter how old you are.  But it doesn’t always FEEL that way, if you have fallen off track in your goals toward movement every day.

Exercise and Aging
Exercise and Aging

“I’m Too Old”

In all actuality, not moving is much riskier and can speed up the aging process.  Being inactive makes you more likely to develop heart disease.  If you haven’t exercised in a long time, begin slowly with a low impact activity that raises your heart rate.  For overall heart health, The American Heart Association recommends 30 minutes of aerobic activity 5 days per week, along with 2 days of strength training.  Look for ways to get back into something you enjoy.

“It’s Too Hard”

Studies have show that taking it easy is risky.  For the most part, when older people lose their ability to do things on their own, it doesn’t just happen because they’ve aged.  It is usually because they’re not active.  Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

Exercise and Aging
Exercise and Aging

“I Can’t Afford It”

You really don’t need to shell out a fortune on a gym membership or exercise equipment.  Put on some walking shoes or spend an hour gardening in the backyard.  If the weather is bad, use what’s available around your home.  Canned goods work well as light weights for resistance training.  If you like the social interaction there are group classes and many resources to stay fit.  Many gyms offer discount to seniors, and some health plans cover membership for certain fitness programs.

“I’ll Hurt Myself”

First talk to a trained professional about which activities would be best for you and what to avoid.  Remember, the more physically fit you are, the less likely you are to get injured.  Be sure to warm up a bit by stretching and moving slowly.  The more physically fit you are, the less you are likely to get injured.  Improving your balance by tai chi or yoga help you avoid falls in every day life.

“I Don’t Have Anyone To Exercise With”

Check the schedule at you local community center or the YMCA to see what free or affordable classes they offer.  Find opportunities to connect with people who enjoy the same activities you do.  Once you get started with your active lifestyle, you many be surprised to learn that there are already people around you who can exercise with you.  Or, maybe you will inspire someone in your life to get moving.

Exercise can be a tool to keep you mentally and physically sharp in the years ahead.  Trust that if you get moving, that you will FEEL the difference and you will enjoy the activity and age gracefully.

I am  Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.