Presented By |
Hot Topics
Coach Shawna and Coach Shelby
AGENDA
• Keto diet
• Intermittent fasting
• Probiotics
• Natural sweeteners
• Too much cardio?
• HIIT training
• Exercise for arthritis/menopause
• Stretching benefits
• Weighted blankets
KETO DIET
Keto Diet• What is it?
- Low carb- High fat- Ketosis
- Pros- Quick weight loss- Feel full- Possible benefits with certain
conditions
- Cons- Restrictive- Keto flu- Not for long-term use
https://www.healthline.com/nutrition/ketogenic-diet-101#what-it-ishttps://www.precisionnutrition.com/ketogenic-diet
IS INTERMITTENT FASTING HEALTHY?
• What it is- Alternating eating and fasting
• What it isn’t- Skipping breakfast
• Barriers- Social Life- Workouts
• Why it can work?- Variety of possible health benefits
PROBIOTICS
What are probiotics?
• Microorganisms that promotes good gut health
Benefits
• Immune system, emotional health and much more
Best food sources• Yogurt, kefir, sauerkraut, tempeh,
kimchi, miso, pickles, kombucha
Supplements?
Prebiotics• Feed the good gut bacteria
- Garlic, onions, leeks, asparagus, bananas, barley, whole oats, apples, flaxseed
https://www.healthline.com/nutrition/probiotics-101#what-they-arehttps://www.healthline.com/nutrition/19-best-prebiotic-foods#section20
NATURAL SWEETENERS
• How much is too much?- Women: 6 tsp/25g- Men: 9 tsp/36g
• Types of Natural Sweeteners- Honey- Maple Syrup- Agave
• Stevia
• Key Takeaway- Reduce and limit added sugar intake
TOO MUCH CARDIO?
• Injury?
• Not losing weight or still feeling “soft”?
• No energy?
• Lack of motivation?
HIIT TRAINING
• What is it?- High intensity- “give it your all”- Short workouts
• Benefits- Quick and convenient- Little to no equipment required- Variety
• Barriers- Not a beginners workout- It might not be for you
EXERCISES FOR ARTHRITIS AND MENOPAUSE-AGE
• Check with doctor
• Range of motion
• Strength training
• Aerobic training/Cardio
• Yoga
https://www.arthritis.org/living-with-arthritis/exercise/benefits/https://www.healthline.com/health/ten-best-menopause-activities#stay-motivated
BENEFITS OF STRETCHING
Range of motion- Injury prevention- Activities of daily living
Circulation- Lactic acid
De-stress
Types
- Static
- PNF
- Dynamic
WEIGHTED BLANKETS
What are they?
- Blankets filled to be heavier
Benefits?
- Possible benefits with insomnia, anxiety, autism
Drawbacks
- Cost
- Not for babies/toddlers
https://www.webmd.com/sleep-disorders/news/20180402/seeking-better-sleep-under-a-weighted-blanket
OTHER QUESTIONS?
Find out more on www.healthcheck360blog.com
UPCOMING WEBINARS
April 3, 2019
Financial Wellness
May 1, 2019
Fresh FindsThe what, why and how to incorporate more veggies into your life!
Even your money needs to be healthy! We will bring in expert advice to answer your burning questions on financial health.
Find out more on www.healthcheck360.com/blog
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CONTACT A HEALTH COACH
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