hot topics - healthcheck360 march - hot topics.pdf · probiotics what are probiotics? •...
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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
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